3 Ways To Plan A Healthy Diet

Congratulations on setting the goal of eating a healthier diet! To make your job easier and more successful, take some time to come up with a plan. Work with your nutritionist or doctor to evaluate your current diet and come up with a new one. Then plan your meals one week at a time, focusing on healthy choices like fruits and vegetables. Lastly, shop for groceries and prepare food according to your plan, and make sure you stick to it!

Assess your goals and current diet

3 formas de planear una dieta saludable

Work with a registered dietitian to establish the best diet plan for you. While everyone benefits from eating healthier, everyone has different goals and dietary needs. The professional will help you develop the ideal plan for you based on certain factors such as your current weight and level of physical activity, as well as any medical conditions you may have.

For example, if your goal is to lose weight, you can say, “I want to lose a few pounds. How much should I lose and what is the best way to do it?”

Ask your doctor for referrals to make an appointment with a good nutritionist.

3 formas de planear una dieta saludable

Set dietary goals. While it’s great that you’ve made the decision to “eat healthy,” you’ll need to be more specific to know exactly what you want to achieve. After consulting with your doctor, write down a list of clear and achievable goals that you want to achieve.

You can start by writing down what you want to change about your current diet, such as “I need to eat more vegetables” or “I need to eat less between meals.”

Then write down the dietary goals you want to achieve, such as “I will fill half my plate with vegetables at every meal” or “I will only eat healthy meals that I make myself.”

3 formas de planear una dieta saludable

Set your goals in stages, in case you want to achieve a more important one. It’s usually difficult to completely change your diet overnight, so you could end up falling back into old habits. If you want to make a big change, start by setting two or three goals, and then two or three more once you hit the first few.

For example, you could set a goal to reduce the number of times you buy sodas or snacks from vending machines at work, and then cut them out altogether.

You can also start with a positive goal, like eating fresh fruit every morning, and then remove bacon from the breakfast menu.

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3 formas de planear una dieta saludable

Keep a food diary to record your progress. Write your current goals in the diary and keep track of everything you eat and drink at each meal. This will provide you with tangible evidence of your progress, or tangible motivation to get back on track.

Before starting your new diet, consider keeping track of your current eating habits for a few days or even weeks. This will provide you with clear evidence of the starting point that can be useful to show the nutritionist when creating the meal plan.

You can have a paper diary or a mobile app. Perhaps this last option is more convenient for you, in addition to the fact that it usually offers detailed nutritional information on the food you eat.

Plan meals with healthy choices

3 formas de planear una dieta saludable

Try to make fruits and vegetables the pillars of your diet. Regardless of your nutritional needs or goals, fruits and vegetables should be the main foods in your diet. Generally speaking, the average adult should eat between five and nine servings of fruits and vegetables per day. Another way to measure it is to fill half your plate with fruits and vegetables at every meal.

Regarding measurements, try to eat between 570 and 675 grams (between two and a half and three cups per day) of vegetables. Your needs may vary slightly depending on your age, gender, and other factors.

Also, try to eat between 350 and 450 grams (one and a half and two cups) of fruit per day.

3 formas de planear una dieta saludable

Pair fruits and vegetables with lean protein. Lean proteins include poultry, fish, eggs, nuts, and beans, among other options. Try to consume between three and five servings a day. Each serving should be about the size of a deck of playing cards.

Other proteins (such as beef) have more calories and fat, so you should consume them in moderation.

3 formas de planear una dieta saludable

Choose whole grain breads, cereals, rice and pasta. Whole-grain options include whole-grain bread and rice, quinoa, barley, and millet, among others. Aim for five to six servings of whole grains per day if you’re a woman, or six to seven if you’re a man. One slice of whole wheat bread equals one serving.

Processed grains like white bread, rice, and pasta lose many of their health benefits, but not their calories!

3 formas de planear una dieta saludable

Include healthy fats in your diet. Fat is not necessarily bad when it comes to eating healthy. The important thing is to choose the right type. You can get healthy fats through foods like avocados, olive oil, walnuts, flaxseeds, and fatty fish like salmon.

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Since all fats, even healthy ones, are high in calories, try to limit your intake based on your bowel movement.

3 formas de planear una dieta saludable

Try to make unhealthy foods 20% or less of your daily diet. Instead of eliminating all unhealthy foods from your diet overnight, do so gradually and replace them with healthy options. The ultimate goal should be to have at least 80% of your diet made up of healthy foods, but it’s okay to enjoy a few treats that make up the remaining 20%!

Unhealthy foods to cut out include processed and packaged foods and fast food, foods high in sugar, sodium, and trans and saturated fats, and alcohol, especially if you have more than one or two drinks a day.

An “80-20” plan means you can eat four “cheat” meals per week or you can spread them out and have one “cheat” snack per day, as long as the rest of the food is healthy. If you “cheat” every day, consider reducing the frequency over time.

3 formas de planear una dieta saludable

Create a weekly meal plan based on your healthy food choices. A meal plan covers all of your weekly meals and snacks. Their preparation will help you stay on track and organized as you develop your new eating routines.

Find online guides or apps that provide advice and meal ideas for your healthy planning. Better yet, work with a licensed nutritionist who can guide you through the process of creating a meal plan each week.

Meal planning will help you eat healthier, as well as save you money and time. This way, you’ll know exactly what items to buy per week and factor in “overnight leftovers” to make the most of leftover food from other meals.

Buy and prepare your meals

3 formas de planear una dieta saludable

Make a list of foods according to your plan, and stick to it. Use your plan as a guide to write the list of things you do or do not need to buy for the week. Make sure you buy only what is listed and nothing else.

Especially if you’re new to meal planning, use recipes as a guide for how much food to buy. Over time, you will be able to accurately calculate everything you will need per week.

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Focus on your list as you shop and check off the things you’ve picked up. Resist the urge to buy foods (especially unhealthy ones) that aren’t on the list.

You may find it easier to buy only what’s on the list if you shop when you’re not hungry.

3 formas de planear una dieta saludable

Look for healthy shortcuts to cut down on meal prep time. Most of the time, it’s important to avoid processed and packaged foods when planning meals and shopping for food. However, there are some ways to cut down on prep time without sacrificing nutritional value.

Frozen fruits and vegetables have the same nutrients as fresh and, in most cases, canned fruits and vegetables. However, watch out for added sodium in canned vegetables and sugar in canned fruit.

You can also buy packaged, pre-washed and pre-cut vegetables and salads, sliced ​​melons and pineapples, and other similar options.

Also, consider buying frozen or pre-grilled chicken breast strips that you just have to heat and serve. However, these conveniences come at a higher cost.

3 formas de planear una dieta saludable

Organize meals in batches to speed up prep time. Since you’ve planned the week’s meals ahead of time and have all the necessary ingredients, consider taking an afternoon to prepare (and, in many cases, cook) all of the week’s meals. Use the refrigerator and freezer so that food is kept in good condition until you eat it.

Once you’ve mastered batch cooking, you can take a whole day or the weekend to prepare all your meals for the month. Of course, you will have to invest in a more spacious freezer!

Consider creating a club with friends or neighbors to cook in batches. This way you can trade some dishes with members and reduce the number of meals you have to prepare.

3 formas de planear una dieta saludable

Limit how often you eat out and choose healthy options when you do. While you can incorporate some restaurant visits or takeout meals into your plan, try to do so very sparingly. Eating healthy will be much more difficult compared to preparing your own meals. Keep the following tips in mind when eating out:

Study the menu in advance. If you can do it before going to the restaurant, the better.

Ask the restaurant staff for tips on healthy options.

Eat a healthy snack ahead of time and order small portions.

Drink water with meals, instead of choosing sugary drinks or alcohol.

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