An eating pattern is influenced by food preferences, cultural or regional traditions, food availability and food intolerances. When someone trying to follow certain dietary fad would find it difficult to sustain if it does not fit in the eating habits and fail to see long term result. Design your own meal plan, not copy the diet plan, that comply to your lifestyle. A plan that you are able to stick with is the one include the food you really love and satisfy your appetite while getting high nutrition density as well as energy.
In order to help people achieving a well-balanced diet, standards have been developed to meet the Dietary Reference Intakes (DRI) or Daily Values which specify the nutrient levels considered to be adequate to meet the nutrient needs of practically all healthy people. The amount of intake of both nutrients and calories vary among individuals. Factors such as age, gender, height, physical activity and metabolic rate, as well as injury, illness and pregnancy determine exactly how much of each nutrient is required.
Food provide us energy that is measured in calorie. Higher-calorie foods provide more energy, while lower-calorie foods provide less energy. Calories in a given food are calculated based on the amount of carbohydrates, fat, protein and alcohol it contains. Foods such as fat, oil, sugar and processed foods generally contain more calories, whereas fruits, vegetables, whole grains, and legumes tend to have fewer calories.
Nutrients found in food are essential for building and repairing body tissues and for regulating body processes such as digestion, energy production and muscle contraction.
Foods that contain a lot of calories per pound are considered to be calorically dense. Those with fewer calories per pound are not. Some foods are calorically dense and contain important nutrients are considered healthy, such as nuts and avocado. While others, such as sugar and soda, can have a negative impact on health and weight.
The human body needs both nutrients and calories. The goal is to consume a diet that is filled with nutrient-dense foods, such as vegetables, fruit, dairy, whole grains, legumes, nuts, seeds and lean protein (fish, chicken, beef). These foods range in caloric density (vegetables-low, nuts-high), but for the most part are on the lower end of the range. These foods are high in water and/or fiber, which make them more satisfying to consume.
Sugar, alcohol and high-fat foods such as French fries and pastries are calorically dense, but nutrient-poor. Foods that fall into these categories have little-to-no fiber, vitamins, minerals or antioxidants. They contribute calories, but little else. Unfortunately, most of these foods promote inflammation and are associated with an increased risk of obesity, high blood pressure, heart disease, diabetes and stroke.
If you do not recognize how important these nutrients are to you, you will not be ready to change the palates and hardly adhere to the healthier meal plan. Make your own eating plan that have a nice balance of nutrients you need and your preference. There is no one-size-fits-all diet plan. Using 「+–×÷」to formulate a meal plan that works for you.
+: Add the food with nutrients you are in deficiency
–: Reduce the low-to-empty nutrition processed food
×: Multiply the flavor with mixture of different food group and natural seasoning
÷: Divided food plate into different portion according to its nutrition value
To plan ahead is to avoid mindless eating such as to replace the normal meal with handy snacks of empty calories for the sake of convenience when we are in hectic days. To appreciate the value of the foods that you are eating will guard yourself against unhealthy eating habit. You know what foods you are looking for either eat out or prepare your own meal. Keep updated with different ways of preparing food so that you can add variety to your meal plan. In the long term, your body will be programmed to like nutrient-densed diet as great improvements in your health and stamina.
