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Jul 03

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How to plan a healthy meal

sample diet plan, diet chart, diet tips, don't lose your mind lose your weight, healthy eating  sample diet, Weight loss, Diet & Fitness, diet plan for weight loss, diet plan to lose weight, diet plan for men, diet meal plan, healthy diet plan, diet chart, diet tips, diet food, planning a healthy diet, planning a healthy diet menu, healthy eating plan, diet meals plans, healthy daily dietPlanning is what we all need to do to achieve good health. We need to plan to maintain a healthy balance between essential nutrients such as protein, fiber, healthy fats, complex carbohydrates along with well-portioned meals and smart snacking.

To stay fit forever we need 2 things . One is right balanced nutritious food and second is physical activity it can be in form of exercise, yoga, gym, cardio workout, aerobics, running, cycling, swimming, dancing, etc.

This article is about planning a healthy meal a special diet plan to knock off the extra calories by eating healthy.

First of all we should know food items which are good for health and weight loss.

These will be the things which we can easily and safely indulge in.like:

– Green salads, Salads with non-fat dressings like lemon or vinegar.

– Clear soups, Fresh lime without sugar, coconut water.

– High fiber foods such as oatmeal, oat bran, ground flaxseed, dried beans and peas like kidney beans, fruits, and vegetables.

- Cooking only in olive oil or  rice bran oil

-  green vegetable in all main meals (lunch and dinner), if nothing else is available eat  green salad.

- Whole grain cereals, whole grams and pulses, whole wheat porridge and whole wheat bread and oats.

- Omega 3 rich foods like fish, flax seed and canola oil.

No to white rice eat only brown rice.

Now we should make a list of food items which we should avoid.
Saturated fats (found in fatty meats, butter, ghee, palm oil, coconut oil, trans fats and hydrogenated oils) and fried foods.
Sweets- extra sugar, gur, honey, jams and Jelly
Refined carbohydrates like sugar, maida and potatoes
Packed Fruit juices, colas and aerated drinks
Whole milk, instead use skimmed milk in tea, coffee, yogurt and paneer
Processed cheese and use cottage cheese or low fat cheese instead
Alcoholic drinks
Egg yolk, glandular meats, cream, butter, ghee, full cream cheese
Eat less salt and sodium

Now keeping this in mind we can plan our next day’s diet chart.

A sample balanced daily menu for weight reduction

Breakfast
Tea 1 cup without sugar
Milk (low fat) 1 glass (200 ml)
Whole wheat bread slices 2, or whole wheat porridge or oats 50 g (one bowl)
Egg whites 2 or paneer 25 g or sprouts

Mid-morning  

Green tea /Tea / fresh lime water without sugar
Dry fruits

Lunch  

Salad
Chapatti (mixed flour- whole wheat, soyabean, bajra or bengal gram ) 40 g (2 medium sized)
Curd (low-fat milk) 120 g (1 bowl)
Whole pulse with husk 25 g (1 bowl – cooked)
Green vegetables 125 g (1 bowl)
Fruit 150 g (1 medium)

Tea
1 cup of tea without sugar, best if you take green tea
Plain cookies medium – 2 or roasted pulse 20 g or sprouts or dhokla or any healthy snack.

Dinner 

Salad
Rice with whole pulse or bengal gram or chapatti 2 medium sized (40 g)
Whole pulse with husk 25 g (1 bowl – cooked )
Curd 125 g (1 bowl)
Green vegetables 125 g (1 serving)
Cooking oil /day 10 g (2 teaspoons)

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