Healthy Eating Tips

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Healthy Eating Tips
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Synopsis

1. Losing Weight on a 1,500 Calorie Meal Plan
2. You Do Not Have to Diet, Maintain A Balanced Diet
   Instead
3. Eat Healthy To Prevent Cardiovascular Diseases
4. Healthy Meal Plan - Best Tips for Healthy Eating
5. Never Starve Again During a 1200 Calories Diet
6. Creating a Healthy Diet Meal Plan
7. A 1,200 Calorie Non-Starving Diet Plan
8. Lose Weight The Healthy Way 1200 Calorie Meal
   Plan
9. Eating Healthy 5 Tips to Meet Your Daily
   Nutritional Requirements
10. 3 Reasons Why You Should Have a Healthy Diet Meal
    Plan
11. 1500 Calorie diet Lose Weight Without Starving
    Yourself
12. How Healthy Eating Prevents Obesity

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Losing Weight on a 1,500 Calorie Meal Plan

• Get Proteins
• Weight loss is found to be assisted with an
  increase in protein intake. Increase the protein
  intake to make up for 30 of your calories and
  you will be able to reduce the total intake of
  calories you are taking in over the entire course
  of the day. This is because proteins make you
  feel full and keep you full for longer. They also
  take a long time to digest so you won't have a
  craving to eat something again in a short while.
  Chicken, fish, beef, turkey, tofu and pork are
  good sources of meat.
• Healthy Fats
• While fats have a bad reputation when it comes to
  weight loss, not all fats are bad in nature. In
  fact, including saturated and polyunsaturated
  fats to your diet can help you in losing weight
  and also help in keeping it off. Thus, get about
  225-300 calories of nutrition from healthy fat
  sources. These include nuts such as hazelnuts,
  walnuts and almonds, seeds such as sunflowers,
  pumpkin, chia and flaxseeds and other food
  products such as olive and coconut oil, avocado
  and fish like anchovies and salmon.
• Vegetables and Fruits
• It is important to eat plenty of fruits and
  vegetables even when you are following a 1,500
  calorie diet plan. These fruits and vegetables
  will not only make you feel full but will also
  provide you with the necessary water you need for
  healthy functioning of your body. In addition,
  make sure you drink plenty of water as it helps
  in digestion go food and also eliminates toxins
  from your body.
• Be Careful with the Carbs
• Too many carbohydrates are the main reason you
  are not losing weight. Therefore, you need to be
  careful about your carbs intake. Carbohydrates
  should not exceed 40 of your total calorie
  intake for a day. This makes it around 600
  calories of carbs.

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You Do Not Have to Diet, Maintain A Balanced Diet
Instead

• Whole grains
• This includes whole wheat bread, pasta, cereal
  etc. to purchase a whole wheat food staple look
  for the word whole or whole grain on the
  packaging of the product.
• Fruits and Vegetables
• Fruits and vegetables have an abundance of
  vitamins, fibre, and minerals present within
  them, because of which nutritionists recommend
  having approximately 4 5 cups of this food
  group every day.
• Protein
• The protein-rich fruits also contain hefty
  amounts of iron, zinc, magnesium, and zinc. Food
  sources that include generous amounts of protein
  are fish, eggs, beans, nuts, and soya.
• Dairy
• Calcium-rich foods such as milk, yoghurt, and
  cheese are highly rich in calcium. If you wish to
  keep its usage to a minimum buy low-fat dairy
  products.
• Fats
• There are the good fats (unsaturated fats such as
  avocado and fish) and the bad fats (saturated
  fats like cream and fried food). The unsaturated
  fats are important for brain health, energy,
  skin, hair, and joints.

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Eat Healthy To Prevent Cardiovascular Diseases

• Healthy eating protects the heart from damage,
  whereas unhealthy eating contains fats that clog
  your arteries and prevent the heart from
  receiving adequate blood supply for optimal
  functioning. When the symptoms are severe, you
  should see a doctor as soon as possible. Your
  doctor can properly diagnose the condition,
  identify symptoms, devise an appropriate
  treatment plan, and guide you regarding diet and
  exercise to take care of yourself.
• When your dietary regimen includes saturated
  fats, sugar, salt and cholesterol, you run a
  higher risk of suffering from heart diseases.
  High cholesterol levels or bad cholesterol LDL
  leads to the formation of plaques and clogs
  arteries. If you are overweight or obese, there
  is a higher likelihood of developing a heart
  condition. Sedentary lifestyle or lack of
  physical activity also puts you at risk of heart
  attacks.
• Eating health can effectively reduce your risks
  of obesity, coronary heart diseases, LDL
  cholesterol and high blood pressure. Healthy food
  also provides your body with the necessary
  nutrients that are required every day. You are in
  a better position to recover from heart
  conditions or cardiac arrest if you eat well.
  Its tricky to change your eating habits because
  old habits die hard. The key is to take small
  steps every day to reduce your cravings for junk
  food.

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Healthy Meal Plan - Best Tips for Healthy Eating

• Include Starchy Carbohydrates to Your Diet
• About one-third of the food you eat should come
  from starchy carbohydrates. It is important to
  include at least one starchy food with all your
  main meals. It is also recommended to choose
  wholegrain varieties as they keep you fuller for
  longer as they have a rich quantity of fibre in
  them. It is important to keep an eye on the
  amount of fat you add to the starchy
  carbohydrates when you are cooking them as it can
  lead to an increase in the overall calorie
  content.
• Include a Lot of Fruits and Vegetables to Your
  Daily Diet
• As per the experts, it is important to include at
  least five portions of vegetables and fruits to
  your daily diet. It might sound easy, but doing
  this practically can be an issue. The best thing
  to do is add fruits and vegetables to your
  regular meals. Chop a banana over your morning
  cereal or add some fresh strawberries. Swap your
  snacks for fruits or vegetable salads. It is
  important to note that fruit juices cannot make
  up enough for eating fruits. Therefore, you
  should not swap fruit and vegetables smoothies
  for their fresh counterparts.
• Add Fish to Your Diet
• Not only do fish contain a lot of proteins, but
  is also a rich source of many minerals and
  vitamins. You should eat fish at least twice each
  week. You should also include a portion of oily
  fish to your diet as it is rich in omega 3 fats
  and can be really helpful to prevent heart
  diseases.
• Cut Down on Sugar and Fats
• While our body does need some amount of sugar and
  fats to work properly, overdoing it can lead to
  serious health issues. Eating too much saturated
  fat can lead to an increase in blood cholesterol
  which further causes heart issues. Thus, you
  should include more of unsaturated fats in your
  diet in replacement of saturated ones.

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Never Starve Again During a 1200 Calories Diet

• One thing you need to keep in mind that you do
  not skip on any meals since it can lead to
  feelings of severe hunger as you reach your next
  meal and you might cross the 1200 calorie limit.
• You can divide your plan to consuming 2 150
  calorie snacks and then 3 300 calorie meals. The
  two snack a day plan would fit you if you have
  been notorious for consuming a lot more calories
  than this diet recommends. If you are not fond of
  snacking then you go about consuming 400 calories
  each meal, or you can adjust your meal calories
  according to what time of the day you feel the
  least and most hungry. For example, some people
  do not feel as famished during breakfast as they
  do during lunchtime. So you can eat a little less
  during breakfast and include the calories
  carrying forward from breakfast into your lunch.
• Each meal of yours should have 1 3 ounces of
  whole grains, 1-3 ounces of protein, and a cup of
  vegetables. The proteins are the core of this
  diet. They will help your body stay healthy
  internally without letting it react violently to
  the sudden change of the calories intake. It
  keeps the blood sugar stable (which causes
  cravings) and it helps maintain your muscle mass
  which heavily contributes to your metabolic rate.

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Creating a Healthy Diet Meal Plan

• Breakfast
• This is the most important meal of the day. It is
  best to consume food that provides energy to keep
  you energized at the start of the day. Include
  fiber and protein in your breakfast and add in a
  fresh fruit as well.
• Morning Snack
• This is optional, especially if you have had a
  large breakfast since you would most probably not
  be hungry. However, if you feel hungry a few
  hours before lunch, you can add a light morning
  snack in your diet. For instance, you can eat a
  handful of nuts or slices of carrots or apples.
• Lunch
• Pack a healthy sandwich for lunch. You can also
  eat a veggie salad or have soup to keep your
  energy levels up.
• Afternoon Snack
• Again, this snack is optional but it is best to
  have a small healthy snack if you feel hungry as
  this will prevent you from overeating at dinner.
• Dinner
• This is the meal in which it is super easy to
  overeat. Divide your plate in four portions one
  for protein or meat source, one for starch and
  the other two for veggies or a salad.

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A 1,200 Calorie Non-Starving Diet Plan

• Breakfast
• Having a healthy breakfast is necessary to start
  your day on a healthy note. You need to take
  whole-grains, fibres, vegetables and fruits, as
  well as proteins form a lean source. You can go
  for a scrambled egg white with some cherry
  tomatoes on top of a whole grain toast and gulp
  it down with a glass of orange juice. This is
  just a sample of how you can mix and match food
  to get the required amount of nutrition and
  calories.
• Lunch
• Add vegetables to your lunch that are rich in
  fibre. You can take them in the form of fresh
  salads. Also add some amount of protein to your
  lunch such as a piece of grilled chicken, canned
  tuna etc. The salad can be dressed with olive oil
  and lemon juice and you are good to go. You can
  also add some fruits to the lunch to make you
  feel refreshed.
• Dinner
• Ideally, your dinner should be around 400
  calories. Thus, even if you are eating out, keep
  a look out on the calories. You can opt for a
  side of grilled protein keeping salad as the main
  dish. Do not indulge in eating any fried stuff,
  too much cheese or any heavily sauced entrées.

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Lose Weight The Healthy Way 1200 Calorie Meal
Plan

• In this meal plan, you can consume two snacks and
  three meals every day. Lets have a look at the
  breakdown of calories to give you a better idea
• Breakfast 1 fruit or vegetable 1 protein
• Lunch 1 leafy greens and vegetables 1 protein
• Snack 1 vegetable or fruit 1 protein
• Dinner 2 leafy greens and vegetables 1 grain or
  starch 1 protein
• Snack 1 fruit
• This way your meals are strategically spaced out
  all through the day to prevent you from
  experiencing hunger pangs and ensuring you keep
  your energy levels up. You can make changes and
  adjustments as required, for instance eliminating
  the night snack and having a mid-morning snack
  instead.

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Eating Healthy 5 Tips to Meet Your Daily
Nutritional Requirements

• Include Vegetables and Fruits
• Vegetables and fruits are essential for
  maintaining a healthy lifestyle. They are an
  important source of providing energy to the body.
  Most vegetables and fruits are low in fat and
  calories.
• They serve as suppliers of nutrients like
  vitamins, fibre, potassium and folic acid. They
  are effective for maintaining healthy blood
  pressure and reduce cholesterol. It is imperative
  that half of your meal constitutes of vegetables
  and fruits so that the requirements of the body
  are fulfilled adequately.
• Protein Plate
• Proteins are an imperative source of energy in
  the body. They can be acquired through food items
  like beef, pork, chicken, turkey, eggs, nuts, and
  beans. Protein is essential for every part of the
  body, be it building and repairing of tissues, or
  maintenance of your body muscles, bones, skin and
  even blood.
• Protein is a micronutrient and is required by the
  body in a lesser amount. Therefore, you need to
  keep protein a regular part of your meal but less
  in quantity.

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Eating Healthy 5 Tips to Meet Your Daily
Nutritional Requirements

• Seafood Twice a Week
• Seafood is rich in nutrients but you are not
  obliged to make it a part of your daily meal.
  However, they are vital enough to be consumed
  twice a week. Seafood has an average of 2 fat
  and is highly effective if you are planning to
  lose weight. Moreover, seafood has Omega-3 fats
  that are important for the healthy body.
• Play around Your Kitchen
• Contrary to the common presumption, following a
  diet meal plan does not have to be boring. You
  have sufficient room to get creative with things
  that are in your diet plan. You can still enjoy
  appetising meals like casseroles and pasta
  dishes.
• What you need to bear in mind is that you prepare
  your meal with limited use of items like cheese
  and meat. Avoid using heavy cream or deep oil
  frying. Choose to bake rather than fry. This will
  limit the consumption of oil. Using extra-virgin
  olive oil is also a good choice as a replacement
  for fatty oil.
• Do Not Deprive Yourself of Sweets
• Sticking with a diet plan does not mean that you
  have to keep making your sweet tooth suffer. You
  can satisfy your sweet craving by eating desserts
  that are naturally sweet. Fresh fruit salad with
  yogurt or baked apples with cinnamon can make a
  health-friendly dessert.

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3 Reasons Why You Should Have a Healthy Diet Meal
Plan

• It Gives You Control
• When you eat without knowing how many calories
  you are consuming and what the nutrition value of
  the meal is, you are likely to have excessive
  consumption of some nutrients while lacking on
  others. Making healthy diet meal plan provides
  you control over the food you eat.
• Its Cost Effective
• Having a healthy diet meal plan demands you to
  eat things that are nutrient-dense and with fewer
  calories. It doesn't let you exceed on fats or
  cholesterol, and only offers your body the amount
  of nutrient in a specific amount they are
  required in. This usually requires you to have
  homemade meals and avoid greasy takeouts.
• It Relieves Stress
• In a life full of stress points like work, bills,
  family obligations, traffic, and changing
  economy, you don't want anything else adding up
  to the list, especially something as mundane as
  food. Deciding what to eat can be really
  stressful, more so when you are already going
  through a long and hectic routine.

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1500 Calorie diet Lose Weight Without Starving
Yourself

• This diet will help the person lose weight at a
  much more gradual pace as compared to the 1200
  diet. This is losing weight at a safe pace, and
  the advantage of this is that losing weight at a
  comparatively slower speed helps you sustain the
  diet and the weight.
• One thing to keep in mind is that the amount you
  lose, and the pace at which you lose it, all
  depends on your age, activity level, and the
  types of foods that you choose to include in this
  diet.
• In order to lose weight safely and sagaciously,
  try to shed only 1 or 2 pounds a week. For this
  you just need a simple mathematical calculation,
  try to cut down your calorie intake by 1000 kcal.
  If you are consuming 2500 calories a day then try
  to cut it down to 1500.
• However, if your normal intake is 2000 calories
  it would be advisable to cut it down by 500
  calories. Since it is a rapid shortening of
  calories, a 1500 calorie diet is useful since it
  lets you consume adequate amount of food without
  putting your muscle mass at risk.

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How Healthy Eating Prevents Obesity

• Obesity among children and adults has been a
  growing health concern and is expected to surpass
  cigarettes as the leading cause of high mortality
  rates. In Canada, obesity is an economic burden
  that costs 3 billion annually. As of 2017,
  Canada stood 35th in rank as the country with the
  highest rate of obesity, with 64 adults above
  age 18, and 30 children between ages 5 and 17
  being obese. Research shows alarming statistics
  that obesity rates in children are expected to
  increase 20 30. The factors resulting in obesity
  could include poor lifestyle choices, lack of
  physical activity, sedentary lifestyle, unhealthy
  eating and genetics. Its not healthy to feel
  good in your body when there is clearly something
  wrong or you are suffering. Its one thing to
  feel good in your body when you are at an optimal
  BMI level. However, if you are underweight or
  overweight thats when effort should be taken to
  bring your body back into a state of balance.
  Being obese and feeling proud about it is only
  harming you in the long-term. Bullying on the
  basis of weight is not acceptable, neither is
  fat pride. You are only setting yourself up for
  numerous other health problems that trickle down
  to other aspects of your life and prevent you
  from optimal functioning in everyday activities.
  There are health disorders that cause you to lose
  weight abnormally, then there is obesity, which
  is also no less than a health disorder.
• Your aim should be to keep your BMI ratio of
  height to weight at normal levels. Hit 30 and
  you are obese. By choosing the right foods, you
  can prevent obesity significantly. Unhealthy,
  junk or fast food do not contain the essential
  nutrients that your body requires on a daily
  basis. Unhealthy food contains saturated fats
  that get stored in your system, do not burn
  easily, prevent absorption of other nutrients,
  and contribute to weight gain. There are simple
  steps to keep your weight in check and help those
  around you who need to really shed off those
  pounds for the sake of health.

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The End

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