A balanced diet can be developed and maintained by incorporating small, healthy changes in your eating behavior every day. Such behaviors will develop into habits, essential to maintaining your health across your lifespan. For instance, use measuring cups and spoons to ensure correct portion sizes, follow the recommendations of the food pyramid, read the nutrition labels of foods and keep an eating log. Vary your choices of grains, veggies, fruits, calcium-rich foods and protein for a balanced diet.
Step 1
Eat a minimum of three servings of low to moderate-glycemic grains every day such as a slice of whole wheat bread, 1 cup of an all-bran cereal, a ½ cup of cooked spaghetti noodles or a ½ cup of steamed brown rice; low to moderate-glycemic grains have a minimal effect on your blood sugar compared to high-glycemic grains, decreasing your risk of obesity, diabetes and coronary heart disease, according to a 2003 article by Stephen Wong, Ph.D., and registered dietitian Susan Chung, published in the "Health & Fitness Journal."
Step 2
Consume low to moderate-glycemic fruits throughout the day but save the high-glycemic fruits, including watermelon and pineapple, for your post-workout meal. Eat 2 cups of a variety of fruits every day as recommended by the United States Department of Agriculture's Center for Nutrition Policy and Promotion in their food pyramid.
Step 3
Exercise at a moderate to high intensity for 30 to 60 minutes then immediately eat your favorite high-glycemic grains or fruits like white rice, pineapple or a baked potato, with some protein; creating a spike in your blood sugar after a workout enhances your muscle's ability to replenish the energy or glycogen you used, preparing you for your next training bout, according to a 2004 article by Melinda Manore, Ph.D., and colleagues, published in the "Health & Fitness Journal."
Step 4
Consume 2 ½ cups of vegetables per day, increasing your fiber and nutrient intake. Fiber reduces your cholesterol and makes you feel full for a longer period. Fill your plate with more veggies than grains to help you lose weight, maintain weight or keep off the weight you have lost.
Step 5
Eat mostly fatty fish as your source of 5 ½ oz. of protein every day, increasing your intake of omega-3 fats and reducing your consumption of saturated fat; omega-3 fatty acids boost your good cholesterol and lower your blood fats while saturated fats raise your cholesterol more than other types of fat, according to a 2007 article by registered dietitian Janet Bond Brill, Ph.D., published in the "Health & Fitness Journal." Alternate your consumption of lean meat and poultry with beans, seeds, nuts and peas.
Step 6
Drink or eat 3 cups of calcium-rich foods, choosing low-fat versions of dairy products. Calcium is essential for bone health. Consume between 1,000 and 1,300 mg of calcium per day based on your age and sex, according to the Linus Pauling Institute of Oregon State University.
Step 7
Refrain from adding extra sugar, salt and fats to your diet with condiments and processed foods to reduce your risk of high blood pressure and high cholesterol.
References
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., and Susan Chung, R.D.N.; November/December 2003
- My Pyramid: Inside the Food Pyramid
- "ACSM's Health & Fitness Journal"; Applying Concepts of Glycemic Index and Glycemic Load to Active Individuals; Melinda Manore, Ph.D., et al; Septemeber/October 2004
- "ACSM's Health & Fitness Journal"; Eat Like You're in Crete: Teach Your Clients the Benefits of the Mediterranean Diet; Janet Bond Brill, Ph.D., R.D.; September/October 2007
- Linus Pauling Institute: Calcium
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