A healthy sample eating plan helps you prepare for a big event, reduce inflammation and lose weight. It represents the proper portions of the five food groups providing you with all the nutrients your body need to carry out daily activities and special events. A dietitian is one health professional that can help you formulate a personalized eating plan to help you reach your goals.
Healthy Weight Pyramid
Let the recommendations of the Mayo Clinic Healthy Weight Pyramid guide you towards eating a well-balanced diet to achieve a healthy weight. It provides a sample 1,200 calorie meal plan suggesting ½ c of bran cereal with 1 c fat-free milk and a small sliced banana, along with a cup of herbal tea for breakfast. At lunch have a turkey sandwich with 4 oz of meat, 1 tbsp low-calorie mayonnaise, a tomato slice and leaf lettuce on two slices of whole grain bread. Serve with 2 c salad or raw vegetables, a small apple and water to drink.
DASH Diet
The Dietary Approaches to Stop Hypertension diet helps lower and control high blood pressure naturally. At breakfast eat one whole-wheat bagel topped with 2 tbsp of peanut butter, as well as one medium orange, 1 c fat-free milk and a cup of coffee is optional. A spinach salad featuring one sliced pear, ½ c mandarin orange sections and a handful of walnuts and dressed with olive oil based vinaigrette is the lunch recommendation. For dinner put one 3 oz serving of baked cod on your plate alongside a 1/3 c serving of brown rice and ½ c of steamed green beans. Wash your meal down with some herbal iced tea and eat 1 c of fresh berries for dessert.
Carbohydrate Loading
Athletes use a carbohydrate loading diet to improve performance in long, endurance events by increasing the amount of fuel stored in your muscles. Adjust your carbohydrate intake so it represents 50 to 55 percent of your total calories one week before your event. Increase your carbohydrate intake to about 70 percent of your daily caloric intake, three to four days before your event. )
Anti-Inflammatory Diet
Fight inflammation and change your daily diet. For breakfast drink a cup of green tea and eat ½ c of blueberries along with 1 c of oatmeal with skim milk, 2 tbsp of raisins and 1 tbsp of walnuts. At lunch drink a glass of 100 percent fruit juice along with a turkey sandwich consisting of 3 oz of turkey, 100 percent whole wheat bread, red leaf lettuce, tomato and 1 tbsp of mayonnaise. For dinner eat 3 oz of baked wild salmon seasoned with oregano accompanied by brown rice and a spinach salad sprinkled with fresh vegetables and dressed with olive oil and vinegar.
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