How to Make Healthy Meal Plan

How to Make Healthy Meal Plan


We know by now that we need to eat the right foods, need to work out, and do stuff that is healthy for us. Because maintaining good health does not happen by accident, it requires work and smart lifestyle choices. But sometimes when we wake up at 6 am to hit the gym before work or shunning the donuts in breakfast, it’s easy to lose sight of for what are we doing all these. So here are some top articles choices that can keep you motivated to lead a healthy lifestyle and keep diseases at bay.

How to Make Healthy Meal Plan

, How to Make Healthy Meal PlanHealthy eating is the most important aspect of healthy life. To eat healthy it is important to make healthy meal plan and adhere to it as closely as possible. While making healthy meal plan, what is required is to have provision for all the nutrients we need for healthy living, such as macronutrients (carbohydrates, fats, proteins etc.) and micronutrients (such as vitamins and minerals) and trace minerals such as boron, selenium, copper, zinc etc.

Healthy meal plan for carbohydrates, fats and proteins:

Most of us have some staple food. For some staple food may be rice, for some wheat, maize or some other grain, We can get carbohydrates we need from the staple food we eat and for that planning is not required. Every gram of carbohydrates supplies four Kcal (kilocalorie) of energy. Carbohydrates supply majority of or calorie needs (approximately 65%) for humans.

Planning for adequate and right kind of fat require some planning. We must avoid animal fats (such as beef, pork fats, because they are rich in cholesterol) and eat more plant based fats and fish oil, which are rich in unsaturated fatty acids and good for reducing cholesterol level. Every gram fats supplies nine kilocalories of energy and fats should contribute to not more than 20% of total calorie intake for healthy life. For healthy meal plan add nuts (walnut, groundnut, cashew nut etc.) and fish (sea fish as well as fresh water fish) and vegetable oils such as olive oil.

Protein is the most important macronutrient. Our body cannot synthesize proteins (essential amino acids) and they must be supplied in the diet. Proteins should supply 25% to 35% of calories. Our daily protein requirement is 1-1.5 gram per kg body weight, i.e. a person who weighs 60 kilos needs 60 grams to 90 grams of protein daily. Foods with good protein content are meat, poultry, fish, mushrooms, grains, nuts, pulses etc.

Healthy meal plan for vitamins and minerals:

We need all vitamins and several minerals (such as iron, calcium, potassium, sodium etc.) for healthy living. To get adequate vitamins (water soluble as well as fat soluble vitamins) and minerals it is important to add lots of fresh vegetables and fruits in or daily diet. Preferable vegetables and fruits grown locally should be taken more; because they are; fresh (more vitamin content as they are not stored/preserved) and they cost less. Vegetables and fruits are also high in fibers, an essential part of healthy bowel habit and prevent constipation.

If varieties of vegetables and fruits are taken it will cover most of the trace mineral requirements.

Healthy meal plan for approximately 2,000 kilo-calories:

  • Staple food (such as rice, wheat, maize) of approximately 350-400 grams (uncooked). It will provide carbohydrate need. It will provide approximately 25-30 grams of protein also.
  • Approximately 20-30 ml of vegetable oil and 50-60 grams of nuts can supply required fats, including essential fatty acids.
  • 250-350 grams of fish/meat/poultry/sea foods can supply protein needs. If you eat pulses/nuts etc. you can substitute them for fish/meat.
  • For vitamins and minerals take approximately 500 grams of various locally grown vegetables and 200-250 grams of fresh fruits.
  • In addition you can add some yogurt, and dessert as part of healthy meal plan. Do not forget that you are substituting these from staple food.

It may not be possible to adhere 100% to the healthy meal plan you make. However, adhering to as close to healthy meal plan as possible should be attempted for healthy life.

Image courtesy of rakratchada torsap / FreeDigitalPhotos.net

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