A 7-day healthy eating plan needs to cover all the bases of proper nutrition. There should be enough variety to keep it interesting and enough discretionary allowances built in so that the dieter won't feel fenced in and try to cheat. With a reasonable goal to maintain a certain weight or gradually lose weight and by including all the major food groups, a healthy eating plan can be accomplished that will weather all 7-days of the week.
Variety of Produce
A 7-day healthy eating plan should begin with fresh fruits and vegetables so other more tempting treats don't top the menu planning. MayoClinic.com suggests starting in the fresh fruit and veggie area of the food market so this highly nutritious food group will be prominent in any diet. Contrast the dark green of asparagus, broccoli and spinach with the orange of carrots and squash and the red of apples, tomatoes and cherries for a full variety of vitamins and minerals. Fresh fruit supplies plenty of water-soluble vitamins for quick energy without the sugars and fats of processed snack foods that lack nutrition and fiber for proper digestion.
Lean and Low-Fat
A successful 7-day healthy eating plan should include low or even no-fat dairy items as well as lean meat and fish. MyPyramid.gov suggests low-fat or no-fat dairy items to supply needed fats and proteins. Fish and chicken will supply plenty of protein without unnecessary fat. For variety, try substituting items that might not be on past menus. A six-ounce portion of salmon instead of steak, for instance, will supply almost as much protein and only a quarter as much fat.
Whole Grain Carbs
A 7-day healthy eating plan should include plenty of carbs, since carbohydrates form about half the total calorie intake of a balanced menu. MayoClinic.com states a healthy diet plan should include about half carbs, a quarter fats and a quarter protein. For a 1,800 calories-per-day diet, that would include 50 to 70 g of fat, 45 to 135 g of protein, 26 g of fiber and 203 to 293 g of carbs. Whole grain breads and cereals provide plenty of carbs along with a good amount of fiber. Milled grains lose B vitamins and iron as well as fiber.
Discretionary Budgeting
A 7-day healthy eating plan can vary with discretionary calorie use depending on the tastes of the dieter. MyPyramid.gov states if other foods are budgeted so that each food group is represented without going over a calorie-per-day goal, discretionary calories for snack foods and beverages can be added. For a 2,000 calorie diet, about 265 calories could be used towards a higher fat meat, sauce or sweet beverage if only 1,735 calories were used towards other nutrients.
Member Comments