While you may associate the word diet with restrictions, it's simply a word to describe what you eat. Sticking to a healthy diet can help you avoid the pitfalls of unhealthy eating, which include obesity, diabetes, high-blood pressure and heart disease. Don't start a new diet plan without first discussing it with your doctor. He can give you advice on diet plans that are appropriate for you.
Healthy Eating
In general, most healthy eating plans encourage you to focus on fresh, whole foods. Try to choose foods that are minimally processed. Eat fresh or frozen fruits and vegetables in abundance. Use low-fat dairy products instead of those that are full-fat. Eat whole grains, such as whole-wheat pasta and whole-grain cereals, instead of those that are made from white flour or have a lot of sugar. Choose lean cuts of meat, and include meatless protein sources, such as eggs, legumes and nuts, in your diet.
Eating for Your Condition
If you have specific health problems, you may need to follow a different diet plan to keep you in good health. For example, if you have high-blood pressure, you may need to eat less sodium than you would otherwise. If you have celiac disease, you cannot eat wheat or barley products, and you will need to look for healthy alternatives. Ask your doctor to refer you to a nutritionist if you have special health concerns.
Healthy Eating for Weight Loss
To lose weight, you must create a deficit between the number of calories that you eat and the number of calories that you burn. To lose 1 lb. per week, reduce your weekly calorie consumption by 3,500, or eat 500 fewer calories per day. Filling up on fresh, whole foods may help you to lose weight, especially if you are now eating foods that are high in fat and sugar. Snacking on raw carrots, sliced apples or grapes instead of chips and using low-fat or fat-free milk instead of whole milk will save you calories without leaving you hungry.
Sticking to Your Plan
While coming up with a healthy eating plan is simple, sticking to the plan may be difficult. For long-lasting results, don't try to change your entire eating plan overnight. Make small, easy-to-implement changes over time. For example, try cooking with heart-healthy olive or canola oil instead of butter, and strive to eat a vegetable with lunch each day. Allow yourself a treat once in awhile; if you know that you can have ice cream occasionally, you may avoid feeling deprived. Don't let yourself get hungry, because this may lead to binging. Eat breakfast every day, and stock your home and office with healthy snacks so you won't be tempted by vending machines or fast-food restaurants.
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