Evaluating Your Goals and Current Diet
1Work with a registered dietitian to set the best dietary plan for you. While everyone can benefit from eating a healthier diet, different people have different dietary needs and goals. Your dietitian can help you devise the ideal dietary plan for you, based on factors like your current weight and fitness level and any medical conditions you have. Visit https://www.outlookindia.com/outlook-spotlight/alpilean-ice-hack-reviews-fake-or-legit-critical-new-alpilean-weight-loss-report-news-249432/.
- If your goal is to lose weight, for instance, you might say, “I want to shed some pounds—how much should I aim for, and what’s the best way for me to get there?”
- Ask your doctor for a referral to a dietitian. Try out alpilean ice hack.
2Set clear dietary goals for yourself. It’s a great start that you’re determined to “eat healthy,” but you need to be more specific about what exactly you want to accomplish. After consulting with your doctor, write down a list of clear, achievable goals that you intend to meet.
- You may want to start by writing down what you’d like to change about your current diet. You might write things like: “I need to eat more vegetables,” or, “I need to snack less.”
- Then, write down the dietary goals you intend to achieve. For example: “I will fill half my plate with vegetables at every meal,” or, “I will only snack on healthy foods that I’ve prepared myself.”
3Set your goals in stages if you’re making a major overhaul. It will probably be very difficult for you to completely change your entire diet all of a sudden, and you’ll end up more likely to fall back into your old eating patterns. If you need to make major dietary changes, start by setting 2 or 3 goals, then set 2 or 3 more once you’ve achieved the first batch.
- You might, for instance, set a goal to reduce the number of times you buy sodas or snacks from the vending machines at work, then move on to eliminating them completely.
- Or, you might start with a positive goal, like eating fresh fruit for breakfast every morning, then move on to eliminating bacon from your breakfast menu.
4Start a food diary to track your progress. Write down your current goals in the journal, then keep track of everything that you eat and drink at each meal. Recording your diet will give you tangible evidence of your progress, or tangible motivation to get back on track.
- Before you even begin your new diet, consider keeping track of your current eating habits for a few days or even weeks. This gives you clear evidence of your starting point, and it can be useful to bring it to your dietitian when establishing your new diet.
- You can keep an old-fashioned food diary, or use one of many smartphone apps. You may find the apps more convenient, and they also usually offer detailed nutritional information for the foods you’re eating.
Planning Meals with Healthy Food Choices
1Make fruits and veggies the centerpieces of your diet. No matter your particular dietary needs or goals, fruits and vegetables should have starring roles in your plan. Generally speaking, the average adult should aim to eat 5-9 servings of fruits and veggies per day. Another way to look at this is to fill half of your plate at every meal with vegetables and fruits.
- In terms of measurements, aim for about 2.5-3 cups (565-675 grams) of vegetables per day—your needs may be slightly more or less based on your age, gender, and other factors.
- Likewise, aim for about 1.5-2 cups (340-450 grams) of fruits per day.
2Complement your fruits and veggies with lean proteins. Lean proteins include poultry, fish, eggs, nuts, and beans, among other options. Aim for about 3-5 servings per day, with 1 serving being about the size of a deck of cards.
- Other proteins, like beef, are higher in calories and fat and should be eaten sparingly.
3Choose whole grain breads, cereals, rice, and pasta. Whole grain options include whole wheat, brown rice, quinoa, farro, and millet, among others. Aim for about 5-6 servings of whole grains per day if you’re a woman or 6-7 servings per day if you’re a man, with 1 slice of whole grain bread equivalent to a single serving.
- Processed grains, like white bread, white rice, and traditional pasta, are stripped of many of their health benefits—but not their calories!