Healthy Meal Plans Guide You To
Plan Nutritious Healthy Daily Meals

And Healthy Meal Plans Throw in the Bait for me too

I get to eat food I enjoy and get a good balance of nutrients for my health.

I know you've good intentions when you want to start eating healthily.

BUT....

Let's face it.....

If you aren't yet clear about what constitutes a healthy diet , you'd be lost and ended up more confused planning your meal plans...

So get a good grip on what's in a healthy diet first.

You got it already?

Good. Let's proceed.

They're just guides to help you plan healthy daily meals and snacks.

The concocted menus aren't served dull and tasteless, in fact you get to eat food you enjoy and get a well-balanced nutritious diet for your health too.

These meal plans can be used by you who're interested in healthy eating or if you're aiming for a weight loss or if you're looking to manage your weight.

Hey, you can concoct one based on the guidelines and principles set forth in the USDA Food Guide Pyramid.

Ready to see how you can do it?

First, we look at the Food Guide Pyramid (thereafter shortened to Pyramid).

The Pyramid structures food into 5 groups together with the number of servings for each one of them, as follows:

• Milk, yogurt and cheese - 2 servings
• Meat, poultry, fish, dry beans, eggs and nuts - 2 servings
• Vegetables - 3 servings
• Fruits - 2 servings
• Bread, cereal, rice and pasta - 6 servings

The Pyramid also recommends these dietary guidelines:

• Eat a variety of food
• Balance your food intake with physical activity (e.g. exercise)
• Eat lots of grain products, fruits and vegetables
• Eat food low in fat, saturated fat and cholesterol
• Eat less sugar, especially refined sugars
• Eat less salt and sodium
• If you must drink alcoholic drinks, do in moderation

The Pyramid serves as a base guideline when I prepare my meal plan. Its emphasis on variety and number of servings help me to plan a balanced healthy meal plan that's high in fiber and low in fat.

Using the Pyramid, I can concoct meal plans that are healthy and at the same time nutritious, plus I can throw in some high-fat, high salt, sugar-rich food and snacks, once in a while to "placate" my yearning for these types of foods!

1. Decide on your daily calorie goal first - to maintain your weight or to lose weight

Say your calorie goal to maintain your weight is 1,800 calories per day.

If you want to lose weight, select your calorie goal to lose no more than one-half to one pound per week.

2. Then choose a meal plan closest to your calorie level, plan your menus for 1 week
3. It's more fun to choose foods that are available and that you enjoy eating. It'll help you stick to your meal plan
4. Plan your healthy meal plans in such a way that they fit into your lifestyle, not something weird in your menus that will ostracize you from your family and friends!
5. Throw in some healthful snacks in your meal plan. They'll keep you from getting too hungry during the day
6. Drink at least 8 glasses of water daily. This will keep you "hydrate" and prevent constipation
7. Choose varieties of foods that are nutrient-rich to provide you with plenty of vitamins and minerals along with caloric energy. They should also be low in fat and added sugars
8. Control intake of higher fat foods to stay within your target calorie goal

Do you know that ounce for ounce, fat provides more than twice as many calories as carbohydrate or protein?

And foods that are high in fat are high in calories as well.

9. Pamper yourself sometimes with high calorie foods you like to eat

I give myself a treat by indulging in foods like cakes, candies, cookies and salted chips - I eat them once in a while and in small portions.

Don't worry, I still stay within my calorie goal!

10. You know, I always advocate exercise whenever I can.....

Start exercising! Your lifestyle will become even healthier.

Exercise, whether toning , cardios or strength training , helps you to burn off excess calories and fat and maintain a healthy body weight.

It also keeps you healthy and strong.

Here, I have some samples of healthy meal plans to guide you plan your daily food menu.

One thing though regarding the number of calories you should consume per day.......

Dietitians recommend that for us ladies, we need to eat at least 1,200 calories a day and men at least 1,600 calories per day, even if you're aiming to lose weight.

The number of calories you actually eat will depend upon these factors:

• The exact foods you choose (e.g. cut of meat or type of bread)
• How you prepare the foods
• The exact amount of each food you eat

How about you trying out the healthy, delicious food contained in this meal plan?

Sample Menu for One Day

Morning:

2 slices whole wheat bread; 1 tablespoon regular cream cheese; ½ cup fat free milk; 1 small apple; coffee or tea

Mid-Noon:

2 slices whole wheat bread; 1 teaspoon tub margarine; 1 cup mixed salad greens; 2 tablespoon fat free salad dressing; unsweetened iced tea

Afternoon:

1 cup fat free plain yogurt and ½ large banana

Evening:

3 ounces broiled fish; 1 small cup cooked white rice; ½ cup cooked greens with no added fat; ½ cup cooked summer squash; 2 tablespoon fat free salad dressing; 1 teaspoon tub margarine

Late Night:

1 slice rye bread; 1 teaspoon tub margarine; ½ cup fat-free milk

And this one?

Sample Menu for One Day

Morning:

2 slices whole wheat bread ; 1 tablespoon regular cream cheese; ½ cup fat-free milk; 1 small apple; coffee or tea

Mid morning:

10 whole wheat crackers; 1 ounce cheddar cheese; ½ cup apple or orange juice

Mid Noon:

2 slices whole wheat bread; 1 teaspoon tub margarine; 1 cup mixed salad greens; 1 cup cut-up raw vegetables; 2 tablespoon fat-free salad dressing; unsweetened iced tea

Afternoon:

1 cup fat-free plain yogurt and 1 large banana

Evening:

3 ounces broiled fish or chicken; 1 small cup cooked white rice; ½ cup cooked greens with no added fat; 1 cup cooked summer squash; 2 tablespoon fat-free salad dressing; 1 teaspoon tub margarine

Late Night:

1 slice rye bread; 1 teaspoon tub margarine; ½ cup fat-free milk

They're easy to prepare too....

So, as you begin choosing foods based on these healthy meal plans, think of it as beginning a new lifestyle for you.

Hey, enjoy your food!

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