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
- 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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