1. Know That Regular Is a Good Thing
The term "regular diet" has two meanings. When hospitalized, you may be placed on a regular diet. In medical terms, regular diets don't restrict salt, sugar, caffeine, protein, carbohydrates or fats. Although it's called a regular diet, portions are usually controlled, calories are counted and a healthy balance is offered. The lay definition for regular diets refers to the way a person normally eats.
2. Understand Healthy Foods
People who are generally in good health can eat a regular diet. A regular diet includes healthy fats and limits saturated and trans fats. Using plant oils in place of saturated fats boosts hdl (good cholesterol) and minimizes the ldl (bad cholesterol). Foods high in Omega Fatty Acids, such as wild salmon and flaxseed oil, protect the heart. Fish and poultry are healthy sources of protein. Whole grains should replace processed grains when possible. And Mom was right, eat your veggies. Eat a lot of vegetables and three servings of fruit every day. Avoid peeling the fruits and you'll get a lot of fiber from them. Add low fat dairy products for strong bones. For a healthy snack, have a handful of nuts. Have a glass of red wine with dinner. If you aren't eating like this on a regular basis, take a multi-vitamin.
3. Mixing Up a Regular Diet
Are you sick of plain old chicken breasts several times a week? Marinate them in olive oil and vinegar, along with seasonings, in a zip top bag, and then broil or grill the chicken breasts for a delicious change of taste. Buy a wok for great stir-fry results; stir-fry one ingredient at a time for just a minute or two. When everything has been stir fried (in a healthy oil), return everything back to the wok and add a handful of nuts or sesame seeds along with a few seasonings. Roast vegetables for a full flavor that tastes more condensed; it's the secret of sun dried tomatoes. Broil a grapefruit for a tasty and refreshing dessert.
4. Try the "White" Stuff Once in a While
We are told to avoid red meat and fatty meat. We are also advised to avoid pasta, bread and flour made from processed grain, the so-called "white" stuff. Avoid cakes, cookies and sweets. But "avoid" doesn't mean you can never eat those things. Eat them occasionally and in moderation. It's ok to have a big steak and a piece of cake to celebrate once in a while.
5. Don't Climb to the Top of the Pyramid
The Harvard School of Public Health recommends staying away from the top of the food pyramid or using the ingredients sparingly. The top of their pyramid includes white bread, white pasta, white rice, potatoes, red meat, butter, soda and sweets. It is widely believed that moving these ingredients to the top of the pyramid is not only healthier, but helps control weight.
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