Diet  planners  have  developed  several  ways  to  select  foods.  Below  are some  basic  diet-planning  principles:

Adequacy;  ensure  that  diet  provides  sufficient  energy  and enough  of  all  the  nutrients  to  meet  the  needs  of  healthy people

Balance; select different types of foods in  proportion to  one another.

Nutrient density; Eat well without overeating,  select  nutrient dense  foods—that  is,  foods  that  deliver  the  most nutrients  for the  least  food  eaten.

Moderation;  Foods  rich  in  fat  and  sugar  often  provide enjoyment  and  energy  but  relatively  few  nutrients. In  addition, they promote weight gain when eaten in excess. A person practicing moderation eats such foods only on occasion and regularly  select foods low  in  solid fats and added sugars, a practice that  automatically  improves  well-  being.

Variety;  Design  a  personalized  diet  according  to  your  need whether for weight maintenance, weight loss  or weight gain. The individual  must also choose  from  at least  the  five basic food  groups  which  are;  starches  and  grains(cereals,  bread, pastas, flour , root vegetables, starchy vegetables etc), fruits and  vegetables,  proteins  (lean  meat  eg  poultry ,  fish,  eggs, shellfish  etc.)  dairy  products  and  oils.

Endomorphs(those who tend to store fat more easily and have a hard time losing weight) should try as much as possible to avoid some foods from their diet. These include:

  • candies, chocolates, and other sweets
  • baked goods and cakes
  • soft drinks, energy drinks, and sports drinks
  • refined cereals, such as bran flakes, instant oatmeal, and puffed rice
  • heavily processed or fried foods
  • rich dairy products, such as cream, whipped cream, and ice cream
  • red meat
  • foods rich in sodium
  • Alcohol
  • white bread, white rice,

Sticking to a healthy diet based on your health needs, allergies and preferences is good, however when combined with a workout plan that meets your goals, it will bring you tremendous benefits.

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