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Healthy Eating Plan

Healthy Eating Plan

The Healthy eating plan is food or nutrition to eat well and balanced way for adults to maintain their ideal weight and the children well and develop intellectually, depending on eating habits.

Additionally, healthy eating plan involves choosing foods not only to maintain their ideal weight, but also to provide full health. Diets are dietary routines thought to achieve a certain goal, and not always going to encounter the concept of healthy eating plan. For example, restrictive diets, such as diet dr. Atkins, does not meet the criteria for healthy eating plan, since it increases the risk of bowel cancer and cardiovascular diseases.

The food pyramid guidelines, which are graphic schemes that distribute various types of food and the quantities that each must be ingested in meals daily, can help in achieving a healthy diet and avoid eating disorders.

Supplementation  of vitamins may be necessary for a healthy diet really is, according to studies and consensus of experts.

The Food Wheel has seven food groups with different sizes, representing the proportion of weight that each one should have in our daily diet.

Many foods are used in the prevention of specific diseases or to improve aspects of healthy eating plan, are considered functional foods.

Healthy eating plan is a diet composed of protein, carbohydrates, fats, fiber, calcium and other minerals, but also rich in vitamins. For this we need a varied diet, which has all kinds of food without abuse and also with no exclusions.

Vary the types of cereals, meats, vegetables and fruit, alternating colors of food. The vitamins and minerals is that they give the different colors to food.

After a short introduction to healthy eating plan, I present an example of a healthy eating plan you can follow:

Monday:

Breakfast:

2 dl skimmed milk

3 integrals toast

1 teaspoon jam

Morning snack:

1 low fat yogurt

2 integrals biscuits

Lunch:

A light vegetable soup

100 g grilled turkey

3 C.S. mass with little fat

Lettuce and tomato without fat

Afternoon Snack:

1 fruit (apple, orange, peach, mandarin orange, pear, apricot, etc.)

2 biscuits

2nd Afternoon Snack

2 toasts with a full fat cheese (small)

Dinner:

A light vegetable soup

Seafood Salad (2 squid, shrimp 2 cs 1, cs cockle, a lettuce, a carrot, a yogurt, a small potato)

CALORIES  PROTEIN  Lipids

1200 CAL        75 G      31 G

Tuesday:

Breakfast:

2 dl skimmed milk

3 toast integrals

2 thin slices of cheese

Morning snack:

1 fruit

2 biscuits

Lunch:

A light vegetable soup

120 g hake cooked

1 egg

2 small potatoes

vegetables (turnip greens or kale, broccoli, cauliflower, cabbage, etc.)

little fat for flavor (lemon, cumin, a little olive oil)

Afternoon Snack:

1 low fat yogurt

2 biscuits

2nd Afternoon Snack:

1 fruit with two integral toast

Dinner:

A bean soup

A bread with 2 slices of low fat cheese

CALORIES    PROTEIN   Lipids

1225 CAL          68 G          26 G

Wednesday:

Breakfast:

2 dl skimmed milk

30 grams of whole grains

Morning snack:

A tea

4 biscuits with jam (1 teaspoon)

Lunch:

A light vegetable soup

100 g grilled mackerel

2 small potatoes

Lettuce and tomato salad with low fat

Afternoon Snack:

1 low fat yogurt

2 biscuits

2nd Afternoon Snack:

1 fruit

2 toasts integrals

Dinner:

A light vegetable soup

100 g Veal stew

4 C.S. White rice with low fat

cooked broccoli

CALORIES  PROTEIN  Lipids

1270 CAL     73 G          32 G

Thursday:

Breakfast:

2dl skimmed milk

3 toast integrals

1 small fresh cheese

Morning snack:

2 dl skimmed milk

2 biscuits and salt water

Lunch:

A light vegetable soup

100g chicken breast roast

6 C.S of beans or peas with low fat

Afternoon Snack:

1 fruit (apple, orange, peach, mandarin orange, etc.)

2 biscuits

2nd Afternoon Snack:

2 toast with jam integrals

Dinner:

A light vegetable soup

An omelet with one egg, 100 grams of spinach, 25 grams of mushrooms, 1 small onion, parsley

1 slice whole wheat bread

1 fruit

CALORIES  PROTEIN  Lipids

1250 CAL        68 G          34 G

Friday:

Breakfast:

1 low fat yogurt

30 grams of whole grains

Morning snack:

1 fruit

2 Biscuits

Lunch:

A light vegetable soup

100 g lean meat (turkey, chicken breast) chopped

1 cup of pasta with low fat

lettuce and tomato

Afternoon Snack:

2 dl skimmed milk

2 biscuits

2nd Afternoon Snack:

2 full sandwiches with cheese or a thin tea

Dinner:

A light vegetable soup

120 g of grilled swordfish

2 small potatoes

CALORIES  PROTEIN  Lipids

1270 CAL      83 G        25 G

Saturday:

Breakfast:

A natural fruit juice

2 toasts integrals

1 teaspoon jam

Morning snack:

1 low fat yogurt

Lunch:

A light vegetable soup

120 g Grilled Sole

2 small potatoes

lettuce and tomato

Afternoon Snack:

1 fruit (apple, orange, peach, mandarin orange, etc.)

2 biscuits

2nd Afternoon Snack:

2 dl skimmed milk

A bread with low fat cheese

Dinner:

A light vegetable soup

An octopus risotto

1 fruit

CALORIES  PROTEIN     Lipids

1260 CAL      68 G         31.5 G

Sunday:

Breakfast:

A natural fruit juice

2 toasts integrals

1 teaspoon jam

Morning snack:

1 low fat yogurt

Lunch:

A light vegetable soup

120 g tuna with lettuce, tomato, onion, 3.c.s. grain

1 slice whole wheat bread

Afternoon Snack:

2dl skimmed milk

30 grams of whole grains

2nd Afternoon Snack:

2 toasts with full fat cheese

Dinner:

A grain or bean soup

A bread with a slice of lean turkey

1 fruit

CALORIES  PROTEIN  Lipids

1400 CAL      76 G         33 G

I hope that the healthy eating plan can help you to live a healthy

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