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
|
