Healthy Diet Plan

Most healthy diets include fruits, raw or steamed vegetables, fish, whole grains, and limiting fats. Variations in the proportions of certain foods can make a positive difference in the way you look and feel. When selecting a healthy meal plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable diet goals. Start by following the simple guidelines below.

• Daily, drink 64 to 80 ounces of water/water-based beverages, i.e. 8 glasses of water
• Include 2 to 4 servings of fruits each day.
• Use canola or olive oil in cooking. Try olive oil for salad dressings. Add olive oil, garlic and spices for flavor in your dishes. Dip breads in olive oil.
• Include 3 to 5 servings of vegetables each day.
• Include 2 to 3 servings per day of calcium rich dairy products like milk, yogurt and cheese group.
• Include 2 to 3 servings per day of high-protein foods like fish, poultry, meat, dry beans, eggs and nut groups.
• Limit higher fat dairy products such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese.
• Include 3-6 servings per day of Whole grain foods like rice, bread, cereal etc
• Include 20 to 30 grams of fiber like oats, wheat bran, raisins, vegetables, grains etc. each day
• Use fats, oils and sweets sparingly for energy.
• Limit salt and alcohol consumption.
• Eat natural peanut butter.
• Season your meals with herbs and spices rather than salt.
• Keep raw walnuts, almonds, pecans or Brazil nuts for a quick snack.