How to design a healthy eating plan

The Dietary Guidelines for Americans, 2010 the United States Department of Agriculture recommends the following:

fill half the plate with vegetables and fruits
fill a quarter of the plate with grains, half of them whole
fill a quarter of the plate with lean protein, remembering to vary the sources of protein and eating fish twice a week
reduce consumption of foods high in sugar, salt and fat added
To have a balanced and healthy diet, you should eat a variety of nutrient-rich foods.

It is best to choose foods with more nutrients from each food group each day, ie, those who are full of vitamins, minerals, fiber and other nutrients, and have few refined carbohydrates such as sugar and white flour. Choose foods like vegetables, fruits, whole grains, and lean meat and fish. You can also opt for organic food sources. (Organic means that there has been applied pesticides, hormones or synthetic antibiotics while growing crops, or the food that the animals from which came the food was, or animals).

You will probably notice that these fresh foods offer more nutrients and less sugar than processed foods.

You need to count calories?
Many people believe that if they eat fewer calories than you burn per day, will lose weight, and that if they eat the same amount of calories burned, maintain a healthy weight. This plan is effective for many people, but not all.

If you count calories, it is important to reflect on what you eat. Suppose Jane consume 1200 calories per day cakes, sweet biscuits and white bread. Jane is not likely to lose weight. Betty consume 1200 calories per day of fresh fruits and vegetables and lean protein. Betty is likely to lose weight and get many more nutrients from food. Counting calories is only part of the weight loss equation.

In addition, counting calories is only one way to lose weight. Because the hormone insulin plays a key role in how the body uses and stores fat, some researchers suggest that eating foods that maintain the values ​​of stable insulin throughout the day (meat and lean fish, poultry, vegetables and fruits, instead of foods like sugar, sweets, white bread and crackers) can help maintain a healthy weight.

You can consult a dietician to develop a healthy diet plan that is right for you. If you live in the United States, you can get a list of nutritionists who have your same zip code on the website of the American Dietetic Association (American Dietetic Association, site in English).

Analyze your diet
It is recommended to do more to design a diet that meets your particular goals. If you can not go directly to a dietician, you have other options. There are software and online tools that can help you analyze in depth what you eat. These programs and tools beyond determine if enough get a specific nutrient. Some of them may even offer recommendations on the amount of specific foods you should eat per day and keep track of your eating habits and nutrient intake over time.

One option is the web "ChooseMyPlate.gov" site created by the United States Department of Agriculture (USDA). The site has information about food groups a meal planner, a tool for tracking your food and the Dietary Guidelines for Americans.

With this information, you can choose the best options for each food group to get the nutrition you need.