Know Thyself, Then Create the Right Nutritional Plan

Ask a hundred people to describe their diet plans and you’ll likely get a hundred different answers.

That’s OK. In fact, that’s good. A diet plan -- whether the goal is weight loss or maintaining healthy living -- should be as unique as you are. One size does not fit all.

Your nutritional plan should be based on your specific needs and physical characteristics including your age, height, weight, gender, activity level, and any medical conditions, such as high cholesterol or diabetes. Consulting with your physician or a nutritionist is a good starting point.

A nutrition program also needs to be flexible enough to fit your lifestyle. The more difficult it is to prepare or purchase the foods in your plan, the more likely you will abandon the program.

Some basic guidelines, however, should apply to all nutritional plans. Generally, the objective of a sound diet program is to lower your intake of fat and raise your consumption of carbohydrates.

A healthy breakdown of total calories consumed is:

Fat: 25 to 30 percent
Protein: 10 to 15 percent
Carbohydrates: 55 to 60 percent

A good first step toward achieving this mix is to try to eliminate much of the processed food that you eat. Processed foods generally have lower nutritional value, and often contain high amounts of sugar, sodium, and fat.

It’s better to eat unprocessed foods such as vegetables, fruits, and whole-grain products for carbs; beans (legumes) and some nonfatty fish and poultry for protein; and nonfat dairy products for calcium.

Also limit foods that are high in saturated fats, such as cheeses, whole milk, beef, lamb, and pork.

Goals and Responsibilities
A good nutrition plan not only contains the proper mix of foods, but also teaches you how to set goals and take lifetime responsibility for your weight and your health. Your program should also feature:

• Readily available foods. Choose a diet that lets you shop in your local supermarket.

• Meal plans and recipes. You will ensure having balance in your diet if you plan meals for an entire day or week. And, trying new, healthful recipes is fun.

• An exercise plan. Regular aerobic and muscle-building exercise is the other half of the equation - along with a nutritional plan -- for anyone trying to lose pounds or maintain their weight.

Finally, be wary of diet programs that promote extremely low amounts of carbohydrates.

Without carbs, your body may begin burning protein, which robs your body of its ability to build and replace tissues.

-- Ken Krause

Related Links:

PDR Health -- Creating a Nutritional Plan

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.