5 Day Nutritious Meal Plan
November 15, 2009 0 CommentsA nutritious meal plan is one that
integrates all the food groups. If you are a beginner to healthy
eating, you will benefit most from a premade meal plan. Later as
you become more familiar with the proportions and the process, you
can start making your own.
The 5 Food Groups
A good meal plan involves between these five groups.
1. Fruits and Vegetables
2. Grains, Bread, Rice, Potatoes, and Pasta
3. Meat, Fish, Eggs, and Beans
4. Milk and airy Products
5. High Fat and High Sugar Foods
Eat more of group 1 and 2, a moderate amount of 3 and 4, and as little of group 5. Eating the right amount from each group is a key towards good nutrition.
Fruits and Vegetables
Fruits and vegetables provide you with the necessary vitamins, minerals, and fiber. Nutritious diet meal plans should contain at least three servings of fruits and vegetables a day. Foods in this group are low in fat and in calories. Foods from this group can be included in a meal plan as snacks or as part of a main dish.
Grains
This is one of the two food groups that you should eat the most from. There are a lot of diet fads that advocate the elimination of starches in order to loose weight. However, you can still eat from this food group as long as you choose the right carbohydrates.
Cut out anything white from your diet; this includes white bread, white rice, etc. Instead, go for whole-wheat products. It is also important not to confuse whole-wheat and whole-grain from multi grain. Multi-grain products may still contain white starches.
If you are a rice lover, you can make the healthy choice and eat brown, unpolished rice instead of the white variety.
Meat, Fish, Eggs, and Beans
This food group will provide you with the protein that you will need to build muscle. When choosing foods from this category, pick out lean meats. Choose fish when you can. Tuna and salmon are great choices. You can also go for chicken and when you have the option opt for baked and poached meats as opposed to fried ones. Beans are also a great substitute as they are low in fat and often lower in calories that some meats.
Milk and Dairy
You need this food group in you diet as it helps build up your bones. Calcium is also necessary for your normal body functions. Choose low fat products when you can. You can add a slice of cheese to your sandwiches every now and then, Swiss cheese is one of the top options.
When choosing yogurt, go for low fat and low sugar ones. With milk you can choose to go for low fat milk, 2 percent milk, skim milk, or soy milk.
Fats and Sugary Foods
Take the least amount of this food group. Keep away from overly sweet and fatty things. Every now and again, however, you can treat yourself with one, just one, donut or whatever sweet and/or fatty thing you want, every week or so. You will of course have to adjust you calorie intake to make up for it.
5 Day Meal Plan
Here is a 5 day plan to help you get nutritious meal and also get you closer to your weight loss goal. These meals are based on a 1600 calories diet. Your recommended daily calorie intake may be lower or higher, depending on your daily activities. In general, women should not take less than 1200 calories a day and men should not take less than 1600 calories a day.
This meal plan is also designed to allow you to eat every three or four hours. This helps keep your metabolism going and helps to keep your body at its optimum calorie burning level. This meal plan also emphasizes the importance of taking a good breakfast. The first meal of the day jump starts your metabolism and you burn more calories when you eat breakfast as opposed to not doing so.
The 5 Food Groups
A good meal plan involves between these five groups.
1. Fruits and Vegetables
2. Grains, Bread, Rice, Potatoes, and Pasta
3. Meat, Fish, Eggs, and Beans
4. Milk and airy Products
5. High Fat and High Sugar Foods
Eat more of group 1 and 2, a moderate amount of 3 and 4, and as little of group 5. Eating the right amount from each group is a key towards good nutrition.
Fruits and Vegetables
Fruits and vegetables provide you with the necessary vitamins, minerals, and fiber. Nutritious diet meal plans should contain at least three servings of fruits and vegetables a day. Foods in this group are low in fat and in calories. Foods from this group can be included in a meal plan as snacks or as part of a main dish.
Grains
This is one of the two food groups that you should eat the most from. There are a lot of diet fads that advocate the elimination of starches in order to loose weight. However, you can still eat from this food group as long as you choose the right carbohydrates.
Cut out anything white from your diet; this includes white bread, white rice, etc. Instead, go for whole-wheat products. It is also important not to confuse whole-wheat and whole-grain from multi grain. Multi-grain products may still contain white starches.
If you are a rice lover, you can make the healthy choice and eat brown, unpolished rice instead of the white variety.
Meat, Fish, Eggs, and Beans
This food group will provide you with the protein that you will need to build muscle. When choosing foods from this category, pick out lean meats. Choose fish when you can. Tuna and salmon are great choices. You can also go for chicken and when you have the option opt for baked and poached meats as opposed to fried ones. Beans are also a great substitute as they are low in fat and often lower in calories that some meats.
Milk and Dairy
You need this food group in you diet as it helps build up your bones. Calcium is also necessary for your normal body functions. Choose low fat products when you can. You can add a slice of cheese to your sandwiches every now and then, Swiss cheese is one of the top options.
When choosing yogurt, go for low fat and low sugar ones. With milk you can choose to go for low fat milk, 2 percent milk, skim milk, or soy milk.
Fats and Sugary Foods
Take the least amount of this food group. Keep away from overly sweet and fatty things. Every now and again, however, you can treat yourself with one, just one, donut or whatever sweet and/or fatty thing you want, every week or so. You will of course have to adjust you calorie intake to make up for it.
5 Day Meal Plan
Here is a 5 day plan to help you get nutritious meal and also get you closer to your weight loss goal. These meals are based on a 1600 calories diet. Your recommended daily calorie intake may be lower or higher, depending on your daily activities. In general, women should not take less than 1200 calories a day and men should not take less than 1600 calories a day.
This meal plan is also designed to allow you to eat every three or four hours. This helps keep your metabolism going and helps to keep your body at its optimum calorie burning level. This meal plan also emphasizes the importance of taking a good breakfast. The first meal of the day jump starts your metabolism and you burn more calories when you eat breakfast as opposed to not doing so.
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