Eating right isn't easy. Between housework, homework and plain old work, fast and simple often takes the place of healthy and nutritious. If you're trying to lose weight, you've got an even bigger challenge. But eating right is critical to good health, and putting together a plan makes it easy to make the right decisions every day. So start the New Year right and plan a diet that will help you feel better all year long.
The Food Pyramid
The USDA has developed dietary guidelines that provide clear direction on what is considered a "healthy diet." The Food Pyramid, part of the dietary guidelines, is a good place to start when trying to put together a diet plan. According to the pyramid, a healthy diet contains the following: foods with whole grains, like bread and crackers; vegetables, particularly dark green and orange ones; low-fat or fat-free milk; low-fat, lean meat and poultry; and fruits of all kinds. The USDA website has a link to a searchable Nutrient Database, which provides complete nutritional information on a wide array of foods, including many branded products. Using this tool, it is possible to track not only calories, but protein, fiber, vitamins and minerals.
Skip the Sweets
High-fructose corn syrup, a form of sugar, has come under fire in the war on obesity, and for good reason. Sugar sweeteners of all kinds pack in large numbers of calories and contain no nutritional value. Try substituting something healthier for things like soda, candy and baked goods that are high in sugar. A sweetened soft drink contains the about the same number of calories as the same amount of apple juice, but the juice contains important vitamins and minerals. There are also many types of energy bars available that are high in protein and fiber but keep the sugar and fat to a minimum. Learning to read food labels is an important step on the road to healthier eating.
High-Carb, Low-Carb or No-Carb?
One of the more controversial topics in weight loss is carbohydrates. Low-carb and no-carb diets gained popularity in the 1970s, promising fast and lasting weight loss. But according to the Mayo Clinic, while a short-term high protein diet can lead to weight loss, the increased focus on protein in low-carb diets has been linked to heart disease, liver and kidney problems, and nutritional deficiencies. Rather than try to choose, focus on healthy eating with a good mix of the foods described earlier to ensure a well-rounded diet.
Get Moving
No matter how well you eat, your body needs to move to be truly healthy. The American Heart Association has found that "physical inactivity is a major risk factor for developing coronary artery disease." Exercising in some way, for at least 30 minutes a day is what the AHA recommends to avoid the consequences of inactivity. Starting an exercise program can be a daunting proposition, especially for a confirmed couch potato, but the idea of "exercise" encompasses a variety of activities. Walking is great exercise, requires no special equipment, and can be done pretty much anytime, anywhere. Make sure to set aside half an hour each day for some form of exercise as part of your New Year's plan.
Set Goals
The best way to monitor the effect of a diet plan is to set goals and keep a record of what you eat and how much exercise you do. When you're working toward a specific goal, you can modify your diet and exercise plan as needed to keep yourself on track. For example, if you are trying to lose weight, set a target number of calories per day and keep track of what you eat. In order to lose weight safely, meaning 1 to 2 lbs. per week, the National Institutes of Health recommends a diet of 1,000 to 1,200 calories a day for women and 1,200 to 1,600 for men. The more you increase your activity level, the more calories you can take in and still lose weight. Keeping a food and activity diary every day will keep you focused and make sure you achieve the goals you've set.
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