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Daily Healthy Eating Plan


 

Daily Healthy Eating Plan

Our daily healthy eating plan is aimed at keeping a human in good health. We do not advise any stringent diet. Our daily healthy eating plan is simply a matter of getting the food right so that you get all the nutrients you require from the healthiest sources possible. Dieting causes the yo-yo effect and is actually quite harmful. You might win the battle of the bulge – but only temporarily. In one sentence, our daily healthy eating plan is for you to eat right, drink plenty of plain water, exercise adequately and get plenty of rest.

Before beginning on our daily healthy eating plan, you should find out how many calories your body requires. There are plenty of websites (including this one) that have online calculators. Simply put in your gender, age, weight and activity level. The amount of calories you need in a day will dictate how much food (in grams or oz) you should be consuming in our daily healthy eating plan.

Recently we read a blog wherein the person attempted to justify eating less calories to lose weight stating that if he consumed less calories, his body would “eat up the fat” to balance the requirement. He couldn’t have been more wrong. Eating less then the required daily need, triggers a defense mechanism within us. The body begins to convert the food we eat into fat because it equates less consumption to hard times. This is historical data stored within our genes. In times past, humans have gone through some pretty tough times during which food was scarce. Human DNA stores these records and they get passed down from generation to generation. So next time we eat less, the body assumes we are facing tough times again and triggers the defense mechanism to store food as fat. So we reiterate, do not consume less than what you actually need. Of course, from a practical point of view it would be difficult to consume the exact number of calories you require in your daily healthy eating plan. However, a 100 up or down would not set off any panic buttons. But do your best to get is as accurate as possible.

One size doesn't fit all. MyPyramid Tracker Plan at https://www.supertracker.usda.gov/default.aspx  can help you choose the foods and amounts that are right for you. For a quick estimate of what and how much you need to eat, enter your age, sex, and activity level in the MyPyramid Tracker plan.

Our daily healthy eating plan is going to assume you are an adult American male requiring approximately 2,200 calories each day. Based on this, we have worked out the ideal daily healthy eating plan for you:

Breakfast


Amount

Item

Protein

Carbs

Fats

Calories


12 oz

Coffee (with caffeine)

0.40

1.40

0.00

8.00


1.5 cup

cottage cheese (1% fat)

42.00

9.00

3.00

246.00


1 tbps

Cream / fluid / half and half

0.44

0.65

1.73

19.55


0.5 cup

fruit

0.51

29.76

0.09

114.40


Total:

43.35

40.80

4.82

387.95

AM Snack


1 each

Medium apple with skin

0.30

21.10

0.00

81.00


1 each

Banana (approx 6-8 inch)

1.20

26.70

0.60

105.00


Total:

1.50

47.80

0.60

186.00

Lunch


1 each

Medium apple with skin

0.30

21.10

0.00

81.00


2 each

whole wheat bread 1 slice

6.00

24.00

2.00

140.00


2 cubic inch

cheddar cheese

8.47

0.44

11.27

136.88


.15 cup

Mayo

0.32

8.47

11.77

137.37


3 ounce

turkey breast (or any white meat)

25.50

0.00

0.60

114.75


Total:

40.58

53.96

25.64

610.00

PM Snack


2 each

Rye bread 1 slice

10.00

72.00

4.00

180.00


4 tsp

jelly

0.00

16.00

0.00

56.00


2 tbsp

peanut butter

8.00

7.00

16.30

190.00


Total:

18.00

95.00

20.30

426.00

Dinner









4 ounces

chicken breast or white meat

35.20

0.00

4.00

187.00


1.5 cup

rice-white cook steamed

9.00

93.00

0.00

246.00


4 tbsp

Low cal chocolate

0.00

12.00

4.00

80.00


0.25 cup

Croutons (plain)

9.00

5.50

0.50

30.50


1 small

Small bowl salad, no dressing

1.30

9.50

0.40

49.00


Total:

54.50

120.00

8.90

592.50



Grand Total:

157.93

357.56

60.26

2202.45


Daily Healthy Eating Plan




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