You need a healthy eating diet plan because your body uses food for energy. The healthier our diet is, the more efficient our body will work for us. A healthy diet provides sources of energy and nutrition that assist the body in achieving optimal growth and development. A healthy diet will also help achieve a healthy weight.
Healthy Eating Diet Plan for an Average Female
The average female should consume approximately 2000 calories per day if she exercises for 30 minutes most days.
Here is an example healthy eating diet plan based on 2000 calories per day:
Servings per Day – Food Group
o 6 ounces Grains (3 ounces should be whole grains)
o 2.5 cups of Vegetables
o 2 cups of Fruits
o 3 cups of Low-Fat Dairy
o 5.5 ounces of Lean Meat and Beans
o Limit: Up to 265 Calories per Day of Fats and Sugars
Healthy Eating Diet Plan for an Average Male
The average male should consume approximately 2800 calories per day if he exercises for 30 minutes most days. Here is an example healthy eating diet plan based on 2800 calories per day:
Servings Per Day — Food Group
10 ounces Grains (5 ounces should be whole grains)
3.5 cups Vegetables
2.5 cups Fruits
3 cups Low-Fat Dairy
7 ounces Lean Meat and Beans
Limit- Up to 425 Calories Per Day – Fats and Sugars
Tips for Eating a Healthy Diet:
o Prepare Your Own Food- When you prepare your own food you can control how healthy it is. You can also control the portion size. Today, portions tend to be much bigger than ever before. They are two to three times the amount of food that your body actually needs. When you do eat out, consider splitting an entrée with a friend, ordering just an appetizer, or asking for a doggie bag.
o Find Personal Balance- If you eat a certain amount of calories, and you find that you are gaining too much weight, you should eat fewer calories. If you are losing too much weight, you should consume more calories. The key is finding your own personal balance.
o A Healthy Diet Has Wide Variety – As stated above, all the food groups should be consumed on a daily basis. When you plan your meals, remember variety and be sure all the food groups are included.
o Fats and Sugars Should Be In Moderation- If you enjoy sweets or junk food, remember to eat them in moderation. You don’t have to say goodbye to your favorite treats, you just have to remember to have them every once in a while. Remember to limit the amount that you have to your calorie intake for the day.
o Compliment Your Healthy Eating With Exercise- A healthy lifestyle is not just about what you eat. Physical activity is very important for your overall health. An adult should do 30 minutes of moderate physical activity most days of the week.