Designing a nutrition plan may seem difficult when you consider all of the information available about food. Stick to a few basics and you can create a healthy eating plan that works for life. To maximize the health benefits of what you eat, read nutrition labels and buy fresh foods whenever possible. Each person's caloric needs will differ, depending on factors such as age and lifestyle, but a well-balanced eating plan benefits everyone.
Step 1
Calculate the number of calories you require each day. Design your nutrition plan to stay within that calorie count. Sedentary people require fewer calories than physically active people. A chart like the one found at the American Heart Association website offers a general guideline of how many calories you need each day based on your age and activity level.
Step 2
Plan meals that include whole grain foods like whole-wheat bread, whole grain pasta and whole oats. Replace enriched breads and pastas with these healthier options. Aim for 3 ounces of whole grains each day, according to the United States Department of Agriculture.
Step 3
Design menus that include lean cuts of meat and cook them by poaching, broiling, roasting or grilling instead of frying.
Step 4
Incorporate beans and legumes into your nutrition plan. These foods contain protein like meats do, but do not contain the same levels of fat and cholesterol.
Step 5
Add a variety of fresh fruits and vegetables to your menu every day. According to the President's Council on Fitness, Sports and Nutrition, if you follow a 2,000-calorie-a-day diet you should eat 2 cups of fruit and 2 1/2 cups of vegetables every day.
Step 6
Choose dark and colorful fruits and vegetables for the most nutritious benefits. Romaine lettuce and spinach leaves are better choices than iceberg lettuce for salads.
Step 7
Include 3 cups of low-fat dairy or calcium-rich foods every day into your nutrition plan. In addition to milk, foods like yogurt, kale, almonds, sardines and figs are healthy sources of calcium.
Step 8
Include treats in your plan. Eat them in moderation and in small portions. Including them in your diet prevents you from feeling deprived of your favorite treats.
Tips and Warnings
- Eat the right portion sizes to stay within your calorie guidelines. You may need a kitchen scale to measure proper portions.
References
- HelpGuide.org: Healthy Weight Loss and Dieting
- United States Departmen of Agriculture: Inside the Pyramid
- American Heart Association: Know How Many Calories You Should Eat
- President's Council on Fitness, Sports and Nutrition: Nutrition Fit Facts and Tips
- International Osteoporosis Foundation: Calcium-rich Foods
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