Healthy Eating Plan - Essay Example

Running Head: HEALTHY EATING PLAN Healthy Eating Plan A healthy eating plan: A healthy eating plan is essential for body. Healthy eating plan makes a human body healthier. Nutrients are provided to our body by intake of healthy food. A healthy eating plan should be followed everyday because if a healthy plan is made and not followed regularly then no use of it. Risk of several diseases, such as heart diseases and other health problems are also lowered by healthy eating plan which is followed every day. Fruits, complete grain, milk-products, fat-free or low-fat milk, vegetables etc. all are part of healthy eating plan. Healthy food also contains lean meats, beans, poultry, eggs, fish and nuts. Saturated fats, cholesterol, trans fat, salt means sodium and other added sugars all are not good for health and has less nutrients. It also controls portion size. Reduction of number of calories is essential to lose weight. Goals should be set to eat healthy food. This healthy food can be concerned with milk, yogurt, and salad, fat free and low-fat food. Thus, it is obvious that eating fat food is not good for health. Healthy diet should be balanced and should intake regularly, so that negative consequences of this eating plan will not occur (Productivity and nutrition, 2009). Current eating habits: I have set my current eating habits according to my age and present level of work. Current eating habits include milk, fruit and vegetables, bread other cereals and potatoes, milk and dairy foods, meat fish and alternatives, foods containing fat and foods containing sugar. Fruits and vegetable intake includes frozen, dried, canned and pure juices. Fresh fruits are good for health. Therefore, these fruits should be taken by a person. Beans, lentils, pulses and baked beans are also an essential part of my diet. One medium apple or two medium plums are part of my diet, so that I can get energy whole day. Bread, other cereals and potatoes are also essential part of my food diet. Breakfast, pasta, noodles, rice, oats and other cereals, bread and potatoes all are part of my daily food diet, but sometimes, some irregularity also occurs in my food diet Nutritional recommendation those are based on customized food pyramid results: However, healthy eating plan has essential nutrients in diet but some nutrients are lacking in this eating plan. Therefore, nutritional recommendation those are based on customized food pyramid results can be suggested. These recommendations are concerned with taking this healthy eating plan regularly. If this healthy eating plan is only prepared and will not be followed, then there is no sense of making it. Good eating habits also include slowly eating and chewing food as well. It is also important to note that a person should prefer to take food, when he or she feels hungry. If he or she is not feeling hungry then taking food will just add fat in his or her body. Constipation should also be prevented. Fibres should also be added in diet, so that const constipation can be reduced. Habit of skipping breakfast is not a good habit. Thus, breakfast should be taken every day, because it provides energy whole day. Eating before bed is also not a good habit. Thus, this practice should not be in practice. Indigestion problem can also occur due to this eating before bed habit. Eating at the time of working is also considered as a bad habit in a healthy eating plan. Therefore, it should not be avoided from a healthy eating plan. Eating too fast is a habit of several persons but this is a reason that food do not digest in proper manner. Undigested food is main reason of several diseases in human body. Thus, food should be intake in a very slow manner and should be properly chewed. Healthy eating plan also suggest about right time of water intake. Enough water should not be taken at the time of food eating. Adequate amount of water is good while eating food. Even water should not be taken just after taking food; it should be taken in proper amount around half an hour later (Unhealthy eating habits, 2008). Thus, these are some recommendation those should be followed in healthy eating plan. Implementation of healthy eating plans in daily life: It is significant to note that a healthy person can do his/ her work properly and with more concentration. If a person is not healthy then he/she cannot do his/her in good manner. Thus, I will prefer to add a healthy eating plan in my daily life. This healthy eating plan includes all essential nutrients in my diet. Food containing fat and foods containing sugar is only added at one time in a day, preferably in morning because they add more fat in body. Therefore, chances of getting stoutness always remain by intake of fat and sugar. I prefer to take this food in small quantities. I always prefer to take less salt in my cooking. Using of more salt in food is also a cause of water retention and it is not good for health. Thus, less salt should be added in food. Food should be mainly calcium-rich food. Therefore, I use to prefer to take double-toned milk and milk products because they have less fat. This double toned food is also called as skimmed milk. Thus, I prefer to follow all recommended things in my healthy eating plan (Healthy eating plan, 2011). List of various classes of nutrients those are currently in my diet and their functions, as well as any nutrient-rich foods and nutrient-lacking foods that I consume: Mainly six classes of nutrients are currently in my diet. These classes include carbohydrates, proteins, lipids or fats, vitamins, minerals and water. These all nutrients add energy. Carbohydrates work as building block for other nutrients in my healthy eating plan. Fats are main source as heat, body protection and insulation. Minerals are good for skeleton, oxygen transport, protein synthesis, and fluid and acid-base balance in body. My diet contains various nutrient-rich foods and various nutrient-lacking foods. Nutrient-rich foods include fruits, milk, salad, meat etc., while nutrients lacking foods contain high sugar in food items, beverages, high fat and high sodium. If all these nutrients-lacking foods continue in diet then they become harmful for body (Cooper, 2010). Referencing: Productivity and nutrition. (2009). Retrieved December 1, 2011, from http://ag.ansc.purdue.edu/nielsen/www245/lecnotes/Nutrition.html Cooper, D. (2010). List of nutrient lacking food. Retrieved December 1, 2011, from http://www.livestrong.com/article/25968-list-nutrient-lacking-foods/ Unhealthy eating habits. (2011). Retrieved December 1, 2011, from http://health.indiatimes.com/articleshow/1377342.cms Healthy eating plan basics. (2008) Retrieved December 1, 2011, from http://www.weightlossresources.co.uk/diet/healthyeatingplan.htm Healthy eating plan. (2011). Retrieved December 1, 2011, from http://www.choosemyplate.gov/tipsresources/index.html Read More