Weight Loss – Plan To Eat … Eat Your Plan

Poor nutrition has been linked to heart disease, high blood
pressure, cancer, and many other diseases. We can reduce our
risk by choosing well-balanced meals. Balance, moderation and
variety are the keys to eating well to maintain a sound mind and
body.

Fast foods and eating out in restaurants have become so
prevalent in our society that eating healthy meals are somewhat
difficult. Understandably, it is easier to take the kids to a
fast food restaurant or drive through after an exhausting day at
work. No doubt there are more convenient choices but they are
killing us and our families. Like with any change, it is
challenging to adopt a new way in the early stages, but not
impossible.

First begin with a plan. You have heard many times that if you
fail to plan, then, you plan to fail. It is the same with
eating. Plan your meals at the beginning of the week. Breakfast
is as simple as whole grain cereal, whole-wheat toast, fruit,
low-fat yogurt, 100% juice, and skim milk. Pack your lunch the
night before so you will not make excuses or be tempted to run
to the hotdog vendor. Pack leftovers from dinner, a veggie or
tuna sandwich with low-fat mayo, fruit or soup. Purchase
ready-made salads [without dressing mixed in] for a quick and
easy dinner. Store readily available vegetables with low fat dip
for easy snacking. Children love to dunk food into dips, this is
a great way to get them to eat a healthy snack.

Prepare meals that can be stored in the freezer such as
casseroles, pasta dishes, etc. Before you go to work, take a
dish out of the freezer to thaw out. When you come home from
work, all you need to do is throw the thawed dish in the oven
for about 35-45 minutes and dinner is served without much
effort.

Eating healthy on a regular basis does take planning and
discipline. At first, it may seem rigorous because you are
learning how to prepare meals. Grocery shopping may also feel
like a chore. But, within a couple of weeks, it will become a
habit and second nature. You will feel more in control knowing
exactly what ingredients are being used. Therefore, you do not
have to worry about hidden fats or too much salt, that are
likely present in most restaurant foods.

Be a good role model for your family. You will be serving them
by providing both healthy meals and educating them about leading
a healthy lifestyle. This is huge because you are setting the
example for your kids and passing it on to their kids, and down
the line. So, if there was any evidence before of family history
health problems, feel well that you decided to take charge and
end the madness or at least decrease the risk for your family’s
future generations.

The goal here is to enjoy nutritious and tasty foods. Remember,
moderation is key so do not be too obsessed or restrictive as
you may sabotage your success resulting in binge eating. Many of
you can probably relate to forcing yourself not to eat a certain
type of food such as a cookie, only to find a whole box devoured
later. Have the cookie to prevent overeating down the road.

Plan your meals to incorporate servings of protein, whole
grains, fresh fruits, vegetables, and dairy products. RDA
suggest for daily intake of carbohydrates: 55-70%, fats: 20-30%,
proteins: 15-20% and the World Health Organization suggests
40-50 grams of fiber daily. A varied diet is essential to good
health. Concentrate on foods that are high in vitamins,
essential fatty acids, antioxidants, unrefined carbohydrates,
high fiber, low in sugar, low in fat, low in sodium, and limit
alcohol consumption. Eating well and limiting your use of salt,
sugar, caffeine, fats, can reduce stress and disease. American
Cancer Society has stated that as much as 60% of cancer is
related to diet.

You must start by making a decision to live a healthy, less
stressful life by developing good eating habits. Come up with a
plan and include your family by asking for feedback. Find out
what healthy foods they want to try. Get them involved. It is
easier to change when you are supported. Eating well will help
you manage stress, reduce risk of disease and illness, control
weight, and provide energy.

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