Monthly Archives: November 2017

Size Zero Versus A Healthy Diet

The size zero debate where we have seen celebrities starve themselves down to what they consider is an attractive weight is a hot topic at the moment. Appalling images of stick-thin celebrities and other figures in the public eye has sparked off a huge debate as to whether you can be a size zero and still follow a healthy diet.

Many of these famous actresses and models etc insist that they eat just like anyone else” and reel off a list of their daily diet that includes chicken, pasta, potatoes, salad and even the odd ‘naughty’ treat such as bar of chocolate, pizza or a glass of wine

And while undoubtedly there really are a small a very small minority of women who are naturally stick thin no matter what they eat, for the ‘lollipop’ (ie big head on a tiny body) ladies we see in the media, they really aren’t following a healthy diet.

Starving themselves in order to ‘look good’ down to the size of a seven year old boy can have dramatic health consequences. Fasting or not eating enough food can cause periods to stop, bad skin and hair and whole list of horrifying symptoms including death.

In September 2006, the 22 year old model Luisel Ramos died days after appearing on the catwalk. Newspapers reported how she was told that if she lost a significant amount” of weight (she was 5ft 9in tall and weighed 7 stone when she died according to the Daily Mail newspaper) she would succeed as a model.

You don’t have to be stick thin in order to be fashionable. A grown woman with a body that has been starved in order to resemble that of a young boy is not attractive and is not healthy.

In fact, it’s more important to put the right food inside your body by following a wholesome, healthy diet and nature will do the rest and you’ll find your ideal size.

And if you are overweight or your clothes are starting to feel a bit tighter, then there are sensible diets that you can follow in order to get to your ideal weight. Missing meals or fasting are not an option.

Similarly, for the naturally thin ladies among us, by following a nutritious, healthy diet, you can ensure that you keep yourself in the optimum of health.

Choosing Right Food To Eat

People’s every day activities require them to be alert and energetic all the time. Rushing from one’s office or school, beating the deadlines, allergies caused by changing weather and skipping meals are quite tough scenarios in ordinary day. A famous quote that everyone knows yet does not remember most of the time is that our health is our wealth. There are several reasons for this that will be discussed later, ways to achieve it and its importance. Regular exercise, enough sleep and following a healthy diet are the means which we can achieve our desired energy level, looks and body built.

Healthy diet means improving one’s health by choosing the right food to eat. It concerns the correct way of preparing one’s meal and the ingredients that will make up for it. One must make it a habit to search for new recipe that will pave the way to a combination of heavenly taste and full of nutrients food. The importance of engaging yourself into this way is you will less likely develop diseases that go with eating burgers, chocolates and even drinking alcohol. These undesirable consequences that will haunt people who loves fatty dish are diabetes, heart failure, cancer, obesity and hypertension. When these illnesses hit you, more or less you will spend a day or two in the hospital, pay a huge bill for the medicines, be absent from work and suffer from a short while depression.

There are several steps to follow so that one can avoid all these undesirable facts. The first mantra is to live green. One must start eating fresh leafy vegetables. Veggie salad is really good for dinner coupled with orange or any fruit juices. Fruits are in general healthy stuff. Apples, mangoes, oranges and others will surely give your taste buds a pleasure and at the same time will increase your energy level for your day to day work or activities.

Second principle is to saying No, most of the time to sweets. There is no question that chocolates will surely make one happy but it will also make one develop diabetes if the intake is too much. Total deprivation of sweets is not good also, one must enjoy it but bearing in mind the consequences of the amount of sugar that they have eaten. Choose dark chocolates if possible. It has less amount of sugar. Choose wheat bread over white bread. These changes are a bit difficult but it is doable. I understand that white bread is tastier than wheat and regular chocolates are more heavenly than the dark ones. A person must bear in mind that staying fit is one of the most important things in the world and should concentrate on achieving it.

Third is to lower cholesterol. Cholesterol is usually found in meat such as chicken, pork or beef. A person must be careful with the amount of his or her cholesterol intake. It must be below 300 milligrams in one day. Choose vegetables over meat, it will surely do you good.

The Importance Of Eating A Healthy Diet

There are many important reasons for anyone to eat a healthy diet of which the first and most important is in the name itself, health. Everyone has hear the saying, You are what you eat!

It is in this saying where most of the truth lies. Everything you eat can either be beneficial or dangerous to your personal health. The food can increase or decrease your risk of contracting certain diseases.

Unfortunately another truth is that eating healthy does mean that some of the best foods to eat do not taste very well and as a result, many people opt for the better tasting food which is bad for you. Some of these good tasting foods taste good because of the tempting ingredients within them like sugars which in some cases are a good thing but too much of a good thing can also be bad for you.

It is important to remember that in order to eat healthy, you first off need to focus on eating a variety of various foods and not just the same meal every day. The colors of the food play an important role and thus making sure that you eat meals with a wide range of colors can help you to maintain a healthy diet.

The color of a food is dependant on the vitamins and nutrients which make it what it is. These colors can tell you if the food is high in one vitamin or low in another and just the fact of eating a variety of different colors can lead to a healthier lifestyle.

It is important to remember that every meal needs to be balanced. Thinking back to grade school, everyone remembers learning about the various food groups and their importance in living a healthy lifestyle. The concept of making sure every meal has the right amounts of each food group has not changed since you were a child, in fact it has been a belief for many centuries so far and most likely will not be going anywhere anytime soon.

Everyone has the habit of snaking in between their meals and an important part of eating healthy is to make sure that these snacks are also healthy. Instead of grabbing for a bag of potato chips for your afternoon snack while stopping of at the local convenient store, grab some nuts or seed instead. There is a large selection of nuts and seeds available in almost every convenience store to choose from that not only taste good, but is also good for you.

By sticking to a diet of healthy foods that are good to you, you can loose weight, keep that weight off and have more energy to do whatever it is you need to do all day.

Healthy Diet Help Your Safe And Rapid Weight Loss

Eating healthy food is important at all ages from early childhood to young adulthood and more. Maintain an appropriate weight is a goal that we have a long life. However, if your weight has exploded outside the desired weight, you are considered overweight and in extreme cases, obese.

Eating right will help you lose weight, but also prevent and solve many health problems. The advantage of a healthy diet is a way of life and relatively simple to adopt habits to lose weight. It does not attack your body as some plans Food restrictive and very harmful to your health.

When you control your diet to lose weight. You will find that you will also improve other aspects of your life. Notably, a healthy diet you will also lose weight, overcome fatigue, regain your energy, be healthier.

You will gain confidence in you. Your body will remodel your way, your life will improve because you have a better image of you. You will finally feel comfortable in your body.

If the diet does not provide enough calories to the body, it covers its energy needs by using the energy stored in its own tissues. Result: loss of weight. If instead the diet provides more calories than needed, excess energy is stored as fat. The result: weight gain.

A calorie is a unit of energy measurement such as the kilogram is a unit of mass. We can measure the amount of calories of energy supplied to our body through food. The number of calories in various foods consumed therefore tells us about the amount of energy available to our body. This energy is necessary for the proper conduct of the most versatile of the organism, eg growth, renewal of cells, digestion, muscular, cardiac or respiratory arrest.

If you want to lose weight, daily calorie intake should be less of 500-1000 kcal daily requirement of normal. Weight loss rises averaging 1-2 pounds per week. As part of an integrative management of obesity, your doctor or a specialist dietitian can calculate the optimal number of calories consumed daily in your particular case.

Therefore, what you eat has everything to do with weight. How do you choose foods that will help you lose weight and keep them away?

1. Five daily servings of fruits and vegetables are the best investment for your health. For fruits and vegetables are low in calories and rich in vitamins, minerals and fiber. For example, start the day with a yoghurt with pieces of fresh fruit for breakfast, drink a glass of vegetable juice in the morning, eat a serving of vegetables at lunch, an apple in the afternoon and a salad Dinner.

2. Eat two to three times per week of meat and sausage. They are an excellent provider of minerals, vitamins and proteins to high nutritive values. Opt for lean meats and sausages. Check the fat content on the label or ask your butcher.

3. For salads, choose the high quality vegetable oils (olive or canola). Flaunted a thin layer of butter or margarine on your toast. Limit fat in the kitchen, for example using non-stick pans, cooking steamed vegetables and avoiding meat breaded.

4. Drink about 1.5 liters per day. Prefer mineral and spring water, herbal teas and fruit without sugar, fruit juices and vegetables. Coffee, tea and alcoholic drinks are stimulants and are not suitable for quenching thirst. This is one of the best natural weight loss remedies.

5. Eat sea fish one to two times per week (eg cod, hake) to increase your iodine intake.

6. Cereals and potatoes form the basis of good nutrition. They have many nutritional qualities, contain virtually no fat and are rich in fiber. Eat daily three to four slices of bread – at least two slices of bread – and two small loaves or one serving of cereal. Be sure also to eat at least once a day of rice, pasta or potatoes.

Losing weight is a laudable goal, but an equally important goal is to adopt a healthy diet to prevent disease and maintain a high quality of life.

Important Points To Lose Weight As A Vegetarian

Eat Healthy. A healthy diet will help you lose weight. To many people the term “Vegetarian” implies someone who eats healthy. We envision all the types of far out, unheard of and little known healthy food that the normal person just would not eat. For a few vegetarians this is true. For most they eat like everyone else just avoiding meat. Meat alone does not cause us to gain weight unless we over do it. In fact the number one culprit in weight gain is sugar. Sugar as plain table sugar and sugar in all of its artificial forms are the number one cause of weight gain. Sugar is a simple carbohydrate that equals energy or just added weight. Because sugar is the number one food additive and the processed foods and flours are either simple sugar or converted to simple sugar once we eat it, we gain weight because of the excess of sugar in our systems. To lose weight we must first reduce these simple sugars. If possible we should completely avoid them and eat a healthy diet of fruit and vegetables, whole grains, seeds, nuts and beans. This Healthy diet is the key to weight loss.

Eat Vegetables. This may seem obvious but it is important that we eat at least 4-5 servings of vegetables a day. Many vegetarians give up meat yet they eat everything but vegetables as their main source of nutrition. Vegetables should be number one, hence the name vegetarian. Fruit and vegetables should provide 60% to 70% of our caloric consumption. Since fruit is mainly for energy they contain more natural sugar than vegetables and that could cause weight gain or in the very least hinder our weight loss progress. We need fruit. We need vegetables and we need more vegetables.

Eat Fruit. 3-4 servings of fruit a day is recommended by the USDA, any less and we are depriving ourselves of needed nutrition and energy. If we eat too many more servings and we will begin to gain weight as many fruits are full of natural sugar. Too much sugar, even though it is natural, causes weight gain.

Eat Whole Grains. Avoid processed foods. Avoid the unnatural processed cereal, rice, bread and pasta. Instead choose 100% whole grain cereals, breads, rice and pasta. Processed foods process out the nutrition and add starch, sugar and preservatives. These are all equal a formula for weight gain and poor health. Whole grains provide the natural nutrition God intended.

Eat Seeds, Nuts and Beans. Seeds, nuts and beans all provide protein and other nutrition we miss when we do not eat meat. Really, seeds, nuts and beans provide more nutrition with less fat than meat. These help us get the nutrition we need without the excess fat.

Drink Plenty of Water. Not only is water good for all the organs in our body but water helps us to lose weight. A body that functions properly needs 8 to 10 glasses of water daily. Water helps increase our metabolism. Increased metabolism burns more calories. Water also helps our digestive system. Therefore we eliminate the toxic waste that can build up in our system. When you do not drink enough water you body retains water and thereby increasing your weight. Our bodies are two thirds water, even down to the cellular level. As such water is the key to all of our bodily functions. Yet many diets no nothing more than to reduce water weight which the will begin to retain for survival mode and thus the weight will return.

Regular Exercise. Regardless of what you eat if you do not exercise regularly losing weight is difficult. We lose weight by burning more calories than we consume. Exercise helps us to burn calories. When we give up meat we generally consume fewer calories if we eat properly. Like water if we do not have enough physical activity the body will retain fat. Our bodies reacts to our sedentary state by storing fat for the time that is needed. That time is when you exercise. Since we are programmed to burn fat or store fat regular exercise is the only way to ensure we do not move to the store “fat mode”.

Rest, Fresh Air and Sunlight. Though mostly important for optimal health we need to rejuvenate our bodies to be most effective at weight loss. That is one reason why sleep (rest), fresh air and sunlight are so important to your weight loss program.

A Healthy Diet Is Essential For Good Health

In order for you to start and maintain a healthy diet you first need to understand the effect that food has on your body so that you can learn how to eat the right balance of healthy and unhealthy foods. You need to achieve this in a way that you are still able to enjoy what you are eating while knowing you are giving your body everything it needs. Remember your food choices can have long-term impacts on your health.

The effect that food should have on your body is it should provide you with all of the nutrients and fibers that you need. If you aren’t getting enough then you are putting your health at risk. There is no single food or food group however that contains all of these nutrients and fibers, which is why it is important that we eat a wide range of foods.

There are five main food groups, which are as follows:

•Starchy foods
•Fruit and vegetables
•Dairy foods
•Meat, fish and other non-dairy sources of protein (such as beans)
•Fats and sugar

You need to include a good mix of the above in order to maintain healthy eating. Also the type of food that you consume contains different types of nutrients and your body will use these in a variety of different ways. For example carbohydrates are your bodies preferred source of energy, which is needed for aspects such as the growth and repair of all tissues within your body. They also power your muscles for movement. Another example of how your body uses a nutrient is through the use of protein; this represents another source of energy and the use of fiber ensures that your digestive system remains healthy and that your cholesterol and blood sugar levels are maintained.

The choices you make when it comes to food can have long term impacts when it comes to your general heath. By eating and sticking to a healthy diet you are dramatically reducing your risk of developing serious disease and illness such as diabetes, heart disease and certain types of cancer, particularly bowel cancer.

It should be noted that a healthy diet doesn’t mean you should be starving yourself; take a look at the tips below for a more clear definition of what constitutes a healthy diet:

•Eat enough calories
•Drink more water
•Eat more fruit and vegetables
•Cut back on salty and sugary foods
•Eat regular meals
•Reduce, don’t eliminate certain foods
•Make sure you have moderate portions

A lot of us are jeopardizing our healthy eating by eating portions of food that are far too big. You should use moderation as your guide for everything you eat. The reason why this is so important is down to the fact you can still eat what you want to eat if the portion sizes are in moderation.

The most important thing that you need to remember is when you are introducing a healthy eating regime is to make changes to your diet gradually. By doing this you are more likely to stick to your diet as the changes won’t be so dramatic.

So start making these little changes today and start noticing big differences straight away. Not only will you feel better but you will be protecting yourself against major diseases.

All About Healthy Diet And Nutrition

With the fast-paced, technologically driven world people are now living, who would have the slightest idea that the most important rampart of normal living is being neglected?

Undeniably, because of the busy courses of people’s lives, people tend to forget some of the vital fragments in maintaining a healthy lifestyle diet and nutrition.

THE CONVERGENCE

The terms “diet” and “nutrition” are defined into two different sentences but are greatly connected. By definition, “diet” refers to the food and liquid intake of a person while “nutrition” pertains to the science of dealing with food and nourishment. When these two are combined, an entirely new meaning can be derived. More than the issues of food and liquid intake and the science of food and nourishment, diet and nutrition can revolve around nutritional information on various dietary supplements and the benefits vitamins and minerals to a person’s body.

Making yourself familiar with latest diet and nutrition topics, trends, and tips can lead you to the renewal of your health and well being commitment inside your home. You must remember that it’s never too late to redirect your eating habits, but before you take that drastic change, learn what are the common diet and nutrition mistakes so you can avoid them.

1. Careless assumption that the food choices you have are better than they actually are. Experts say that people who are very particular about diet and nutrition have larger tendencies of thinking and believing that their food choices are healthier than they really are. Make sure that you eat whole, fresh, and unprocessed foods whenever possible.

2. Confusion over carbohydrates. Although many people say that low carb diets are effective, experts say that there are excellent carbs that make people eat less. So before you cut down on carbs totally, make sure that you have consulted your dietician if this diet will be good for you.

3. You think you’re eating too much when you’re not. Experts say that one of the most common mistakes people make is that they overestimate and underestimate the amount of food their body needs. Make sure that you monitor the portion sizes of your food.

4. Not eating enough food or not eating often. Overeating and under eating may put the person at risk because it disrupts disrupting blood sugar and insulin levels. Make sure that you eat something every three hours and don’t starve before eating the next meal.

5. Neglecting the value of regular exercise. Making exercise a regular part of your life can definitely contribute to great diet and nutrition.

6. Taking in a lot of dietary supplements. A vitamin or dietary pill is a supplement that is meant to complement a person’s diet; therefore it should not be considered as substitutes for the foods you’re supposed to be eating. Experts say that one all-purpose multivitamin a day is enough to complement the nutrients you don’t get from the foods you don’t eat.

7. Following nutrition and weight loss guidelines by the book. Since people are different, it is only natural for them to have individual needs. Although diet and nutrition plans work for the majority of people, not everything can help you improve you overall diet and nutrition.

One of the major reasons why people get overweight or suffer from minor and major health risks is that they don’t practice having a healthy diet. Healthy diet which include eating balanced amount of food from all food groups along with exercise or regular physical activity can lessen people’s inclination to health problems.

PLANNING ON A HEALTHY DIET

Experts say that though basic principle of healthy diet is simple, most people are having a hard time sticking to it. Major reasons may include a super busy lifestyle, work that causes a lot of stress or even an environment that is not conducive to having a healthy diet.

Although it is hard to start and maintain a healthy diet, nothing is impossible if you really want to achieve a healthy mind and body. For starters, it is advisable to mix up food choices from each food group. Eating a large variety of foods and veggies can also serve as a warm up in avoiding the foods that contribute to drastic weight gain. Having a balanced intake of calcium-rich foods, whole grains, and protein-rich products will also keep you in track.

To be able to maintain eating a healthy diet, you must also know your restrictions of fats, salt and sugars levels, and intakes. Lastly, you must monitor your body weight regularly for you to know if your body is absorbing all the nutrients it needs.

Here are more tips for eating well and achieving a healthy diet:

1. Meals based on starchy foods are a good start to a healthy diet. Experts agree that people should eat more starchy foods such as bread, cereals, rice, pasta, and potatoes because they are a good source of energy not to mention being the main source of a range of nutrients of a person’s diet like fiber, calcium, iron, and vitamin B.

2. Load up a lot of fruits and veggies. Eating at least 5 portions of a variety of fruit and vegetables a day is an ideal way to maintain a healthy diet. But, it is sometimes hard to achieve because people do not want to waste time peeling or chopping certain fruits and veggies. The best way to keep up with the recommended fruit and veggies intake if to eat a variety of fruits that are either fresh, frozen, canned or dried and picking out veggies that can be finger delights such as celery, broccoli, carrots, beans and peas.

3. Be more “fishy” Despite of the so-called “high mercury content” of fish, nutrition experts say that eating more fish especially oily fish is an important component of a healthy diet because it is a good source of protein, vitamins, and minerals.

4. Try to cut down on saturated fats and sugars. Do not totally cut down on fats because your body needs it to stay healthy. Basically, fats are categorized into saturated and unsaturated fat. The former has high amount of cholesterol and the latter has lower amounts that lowers blood cholesterol. Cut down only on foods that are high in saturated fat such meat pies, sausages, hard cheese, butter and lard, pastry, cakes and biscuits, cream and the like. Also monitor your sugar intake because aside from causing decay, sugary foods can also be high in calories that contribute to weight gain.

Healthy Lifestyle Choices Could Cut Cancer Rates

Most people know what lifestyle choices will keep the chances of a cancer diagnosis low: Don’t smoke, eat healthy, exercise and get the recommended screenings.
�The price and availability of healthy foods, incentives and opportunities for regular physical activity in schools and communities, advertising content, as well as the availability of insurance coverage for screening tests and treatment for tobacco addiction all influence individual choices. Improved collaboration among government agencies, private companies, nonprofit organizations, health care providers, how to weight loss, policy makers and the Indian public can lead to continued improvements, and more favorable trends that reduce the risk of death from cancer and other chronic diseases,� Cokkinides stated.
One expert agreed that the premise is sound.
“The [cancer society] report provides the public with valuable information about cancer risk and risk reduction. An informed public has the opportunity to make good decisions about healthy lifestyle and modifiable risk factors, and other health behaviors”. The challenge for all of us is putting this information into use every day.
“The ACS has emphasized the importance of smoking cessation programs in reducing the risk for smoking-related cancers,” Schnabel noted. “The link between smoking and cancer is well-established, and an investment of resources into smoking cessation programs would be expected to translate into saving many lives, and relieving the burden of the related cancer from the affected individuals, and from society as a whole.”
The report found that if comprehensive smoke-free laws were passed by states that currently don’t have such laws, there would be 624,000 fewer cancer deaths over the long term and $1.32 billion less in cancer treatment costs over five years.
While there was a modest overall decline in cigarette smoking among adults between 2005 and 2010 (an estimated 21 percent of men and 17 percent of women smoked in 2010), decreases did not occur in all subgroups of smokers, the report said.
Among daily smokers, light smoking (less than 10 cigarettes a day) increased from 16 percent in 2005 to 22 percent in 2010, while heavy smoking declined from 13 percent to 8 percent.
Smoking is not the only area where healthy lifestyle changes are still needed, the report authors said.we need take healthy diet in our eating food.
The report also found that cancer screening rates are not always what they should be.
In a bit of good news, the proportion of girls aged 13 to 17 who started the human papillomavirus (HPV) vaccination series increased from 25 percent in 2007 to nearly 49 percent in 2010, and about one-third of those girls got all of the three doses required for full coverage. The vaccine protects against the two strains of the virus that cause 70 percent of all cervical cancers.
However, the use of mammograms has not increased since 2000. In 2010, 66.5 percent of women aged 40 and older had a mammogram in the past year. Women without health insurance had the lowest use of mammograms, at 31.5 percent.
Schnabel noted that any efforts to increase overall screening rates would make a difference in cancer death rates.

Changing Eating Habits To Achieve Long Term Weight Loss

Chocolate cakes, coffee crumble ice cream and chips are just few of the top favorites of people of different walks of life. There are some people who want to lose weight and there are those who want to gain some pounds. Regardless of their dreams as to their body and health, they always resort to food to help them with it. Healthy diet is not just about dropping or to put on some fats, it is not about depriving yourself of the delicious delicacies and chocolate you have always loved or torturing yourself with weird tasting food and drinks. It is about staying fit for your everyday activities at the office or school. The point of it is for you to have enough energy to spend with your family and friends and to keep yourself healthy because it will keep you away from medicines and hospital bed which are, of course, quite depressing.

There are several tips or information you must know for you to enjoy a rewarding healthy diet. First is to be simple in choosing food. Do not concern yourself too much as to reading calories and proteins and nutrition content of the food in the groceries every time you pick something up. A person must start thinking outside the box. He or she must start concerning self with the freshness of the food be it meat, seafood, vegetables or fruits or even those milk one purchases in the grocery stores. Focus on searching for delicacies you really crave for and see if the ingredients of the food can be modified to provide same taste but more essential body nutrients. For instance, one might choose to have some vegetable salad or cream soup during dinner and limit pizza and burger nights.

Second is to take it easy. It is quite hard to drastically change the composition of your everyday meal from a not so healthy yet heavenly food to a very healthy yet not so great tasting food. A person must remember that gradual change is the best way to achieve the desired body weight and energy level. One cannot just do away with sweets like chocolates. It is a torture on his part. What a person can do is to adjust the level of his intake by lowering it as days pass by. For instance, when a person thinks he cannot live without a soda, he might opt to buy and drink no sugar cola. He might eat chocolates less and less or prefer the dark chocolates over the usual high sugar ones.

Third is to be patient. No one is perfect. Expect you to commit mistakes and indulge with heavenly cravings. It is not good to deprive yourself with the joy that sweet delicacies give you. The problem only arises if you cannot control yourself up to the point you lost track of the reason why you are doing it. Do not let your mistakes deliver you in a wrong path. Concentrate on what you really want and do it wholeheartedly.

Easy Diet Meal Planning

Diet meal is so easy to plan, but it can be difficult to execute.

The keys in every diet meal are �balance� & �complete�. When you are planning your self and diet meal, make sure it provides a balance and complete diet.

Before you plan your diet meal, set a realistic target or diet goals for your self. For example, lose 3 kgs in a month or achieve a BMI 20.0 in 2 months time. Once your diet goals is clear and set in to your mind then you can start planning your easy diet meal by following the simple guidelines below.

1. You must commit to consume 4-6 small meals or snacks in every 3 hours. Every small meal should include lean protein, fiber and water.

a. 7:30am : breakfast
b. 10:30am : AM snack
c. 1:30pm : Lunch
d. 4:30pm : Tea time
e. 7:30pm : Dinner
f. 1 hour before sleep : Milk

2. No foods that are high in fat and calories in your diet plan.

3. No high sugars, high salt foods.

4. No White food like white rice, white flour, and refined sugar.

5. Use healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.

6. Use a variety of fruits and vegetables in your nutrition plan.

7. More water everyday. Approximate 2 liters everyday.

8. Keep you meal simple by just counting the calories for your meal.

With the above easy guide, I believe you are now able to plan yourself a prefect meal for your diet plan. Get you BMI calculated before you start your diet meal planning. With your BMI, you will know which direction to go. You can check out the BMI calculator in my Fat Loss Revealed Tips & Article blog.