Diet Plan

Do you have a diet plan or do you have an abusive relationship with food? does this relationship prevent you from selecting the right diet plan for your needs?

diet-plan-steps

Do you have a diet plan or do you have an abusive relationship with food? does this relationship prevent you from selecting the right diet plan for your needs? Are we still eating the wrong food? Are you confused? Learn how to design your healthy diet!

Diet Plan / How to Plan your Daily Food Intake

Everything we eat and drink is important for a healthy diet. Healthy eating is a journey influenced by age, accessibility to food, eating traditions, and personal decisions on what to eat. However, a healthy diet must include the right portions of nutrients. Most of us might ask on what to focus and how to plan and choose our daily intake of food.

Diet Plan / Information you Need to Know

A healthy diet, physical activities, and healthy body weight are the foundation of a person’s health and well being. Adopting a healthy lifestyle is essential for decreasing the risk of developing serious health outcomes or conditions, such as diabetes type 2, high cholesterol, high blood pressure, heart disease, stroke, diabetes, and cancer. You have always to remember that what is in your food is in your blood. Good nutrition is based on various plant foods, a variety of non-starchy vegetables, fruits, and low in animal proteins. Foods contain Dietary Carbohydrates, Fats, and Proteins.

Diet Plan / Tips on How to Plan Changing your Diet

Everything we eat and drink is important for a healthy diet. Healthy eating is a journey influenced by age, accessibility to food, eating traditions, and personal decisions on what to eat. However, a healthy diet must include the right portions of nutrients. Most of us might ask about what to focus on and how to plan and choose our daily intake of food.

  • Start with small changes and gradually build-up on what you have already changed
  • Choose the right plan for you – Take into account age and physical activities
  • Substitute big size plate with a smaller size to reduce the calories intake – Larger dishes influence people on how much to eat 
  • Eat lots of vegetables, a small portion of proteins, and a source of complex carbohydrates -“Eat food. Not too much​; Mostly plants” (Michel Pollan, In Defense of Food)                                                                                                                    
  • Focus on a variety of nutrients and amount – Refer to Nutrient Density and Energy Den
  • Decrease saturated fat intake and avoid trans-fat – Move to low-fat yogurt and milk
  • Reduce sodium in Avoid added sugars in your beverages
  • Eat lots of vegetables, a small portion of proteins, and a source of complex carbohydrates
  • “Eat food. Not too much​; Mostly plants”

Diet Plan / Expand Your Knowledge

Everything we eat and drink is important for a healthy diet. Healthy eating is a journey influenced by age, accessibility to food, eating traditions, and personal decisions on what to eat.

diet-plan-stages

Start Planning

diet-plan-steps 1
diet-plan-steps 2

Diet Plan / Control Your Portion

diet-plan-portion

Refer always to the tables above for energy needed per day. Take into account gender, age, and physical activities. Decrease or increase the recommended portions of proteins, carbohydrate, or fats according to the portions and calories intake. Go to The tables for more information.