Healthy Eating Plan

A good or balanced healthy eating lifestyle includes many choices. Easy way to have a good eating lifestyle is to create your own healthy eating plan.

According to the Dietary Guidelines for Americans 2010, healthy eating plan includes:

  • Fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
  • Lean meats, poultry, fish, beans, eggs, and nuts;
  • Low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars;
  • Stay within your daily calorie needs.

A healthy eating plan helps you with your weight but also dares you to try some new sorts of food that you may not have considered to be a part of your diet. All fresh, frozen or canned fruits are great choice, especially the so called “exotic” fruit. If you want to enjoy your favorite fruit but they aren’t in season, you can try some frozen, canned or dried variety of fresh fruit. It’s best to be careful with the canned fruit because it may contain added sugar or syrup and for that it’s best to choose canned fruit packed in water or in their own juice.  You can also add a fresh, frozen or canned vegetables in your healthy eating plan that are full with minerals, vitamins and other positive materials required for your body to stay in good shape. A glass of low-fat or fat-free milk is a good way to rich your body with calcium. Search recipes with fewer calories on the internet that require baking or grilling because it’s healthier variation than higher-fat meats.


Adding vegetables in your diet will increase your body with potassium, dietary fiber, vitamin C, folate (folic acid), and vitamin A. It’s good to have vegetables in every meal because they are low in fat and calories, plus none of the vegetables contain cholesterol.Some people like to have their meals planed, which is good because planning your meal helps you to manage your money, makes your shopping easier (that won’t take like hour or two) and which products to buy (best foods that are high in nutrients, but lower in fat).




In your healthy eating plan you must consider a very important thing and that is your mid meal. Your mid meal must contain some snacks that are high nutrition and lower in fat (turkey and cheese, yogurt with almonds, cottage cheese and grapes, lentil salad, soynuts and figs, beef jerky, dry roasted edamame, smoothie and lots of others snacks that you can search and find on the internet, including their recipes). A well planned snack is good to limit your portion size at meals and also avoids being hungry for your next meal that can lead you to uncontrolled intake of food.



Nuts are good to have them in your everyday diet, especially unsalted nuts. They require no preparation and you can use them as a snack, sprinkle or garnish, but remember to keep your size portion smaller because they are high in nutrients and high in fat, and are not good for people who are aiming to lose weight.



If you have some problems with your teeth, or you are a person who likes soften textured foods, try to have vegetables soft cooked in soups and casseroles or finely milled wholemeal bread and nut pastes or canned and stewed fruit. These meals will be perfect for your diet.

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