Healthy Eating Manual for Starters?
Healthy eating means eating a variety of foods that give you the right portion of nutrients...26 July 2021
Healthy eating means eating a variety of foods that give you the right portion of nutrients you need to maintain your health status.
A healthy meal plan includes various immune boosters to keep you healthy.
Although healthy eating and dietary plans can sometimes be a lot to take in we have made it simple for you.
There are plenty of dietary options that sometimes can become confusing and often be a load of confusion that you may sometimes lose basic nutritional principles.
We have made it Simple, explaining healthy eating together with the care of our nutritionists.
Why should you eat healthy?
A poor diet lacks fiber, vitamins, minerals or is high in fat, salt, and/or sugar. Diets lacking important nutrients have shown links to various diseases through studies conducted in the past twenty to thirty years.
Obesity, high blood pressure, heart disease, type-2 diabetes, high cholesterol, and even some cancers can be linked to poor unhealthy diets.
A good diet is of optimal nutrition, improving and boosting plenty of aspects in your life. Eating healthy can positively impact all our organs substantially.
Without a doubt, if you are fit and exercise, a healthy diet plays an important role to boost your performance.
Calorie balanced and portion-controlled
With optimum calorie balance and portion-controlled meals, you can track healthy eating.Balancing the macros in your diet is important and necessary as it helps you keep a mental log of your intake. It also helps you align with your workouts/exercise while working towards your goal.
For weight loss, you must look at a more calorie deficit diet plan.
In contrast, if you are aiming to gain weight and increase muscle mass, you need to increase your calorie intake. Consume more than your body burns.
What are Macronutrients?
Macronutrients are carbohydrates (carbs), fats, and protein.They are nutrients that the body needs as part of a balanced diet.
Macronutrient example;
- Carbs: Starchy foods such as bread, pasta and wheat, vegetables, nuts, and more.
- Protein: Meat and fish, eggs, tofu, and more.
- Fats: Seeds, cheese, fatty meat, and more.
Macronutrient consumption is directly based upon your goal whether you are trying to lose, gain or maintain weight.
What are Micronutrients?
Micronutrients are a variety of key vitamins and minerals required in a smaller portion.
Some Micronutrients are;
- Iron: Needed for growth and development
- Calcium: Needed for proper structure and functions of bones and teeth
What is Whey & Lean Protein?
Protein is a vital macronutrient and managing the portion of consumed protein per day is important.
There is an obvious difference between whey protein and lean protein.
Whey protein is a milk-derived protein extracted from cheese production
Lean protein is a protein that is low in fats.
According to the U.S. Department of Agriculture (USDA), lean protein sources have less than 10 g of total fat and 4.5 g or less of saturated fat per 100 g, or 3.5 ounces (oz).
Eating lean protein has been linked to a lower risk of heart disease in adults. This is an easier way to boost your meal plan as leaner proteins contain fewer fats.
What is MUFA?
MUFA or Monounsaturated Fatty Acids are a healthy type of fat. MUFA is a replacement for saturated and trans fats.
MUFAs are used as they are a healthy replacement that promotes vision and boosts brain health. Promoting the use of MUFA can also aid a lower risk of medical diseases such as heart attack.
Examples of MUFAs are;
- Nuts
- Avocados
- Olive oil
- Sesame oil
And more.
MUFA is known as good fats or healthy fats as they can help with weight loss, reduce heart disease and decrease inflammation.
Why is Calorie Control important?
Calories are an essential part of your daily diet. The calories you consume are an important part of one's health.
Calorie control has been a cause of major concern at least once in many of our adult lives.
Calorie control is completely different than portion control, calorie control is more nutritionally focused on how much your daily dose of calories is along with the nutrition you need.
Whereas portion control is less regarding calories and more regarding how much you eat which can be inefficient when you want to consume the right amount of calories to stay healthy and eat right.
Portion control can be difficult for people following a vegan or vegetarian lifestyle as you will face difficulties consuming the correct nutrients and this is why calorie control is more efficient and beneficial.
PrepHero has created defined calorie brackets that are split, to be able to cater to clients with various needs. They are as follows;
A Low Calorie Diet is one where your target intake of calories per day is to achieve weight loss plan.
A Gain Calorie Diet is one where your target intake of calories per day is to achieve muscle building.
A Performance Calorie Diet is one where your target intake of calories per day is to achieve boosted energy and performance for physical activity.
Unhealthy food isn't a restriction.
It is hard to stay away from snacking and binging unhealthy food but the key is to follow a lifestyle without restrictions but with awareness
A healthy mindset is all that is needed to get you on the right path for making informed and healthy meal plan choices.
Unhealthy foods could include;
- Processed fats
- Trans fats
- Sugary drinks
- Sweetened food
And more.
Food restriction is not always necessary. Following a balance in your everyday life will help give you a window to enjoy everything you love to eat as well.
The Best Meal Plans
Tailoring a good meal plan is a requirement by most people and can be achieved without much difficulty.
While there are many diets such us;
- Keto diet
- Atkins diet
- Western diet
- Vegan diet
- Weight loss diet
And plenty more.
There are always controversies on which diet is good or bad and which is healthy and which is not. However, The right diet depends on your requirements and goals.
At PrepHero, we have it all sorted out for you we there you are looking to lose weight, gain weight or just maintain your current weight.
Find out your right meal plan
Good Supplements
Supplements are everywhere and nowadays there are even supplements that replace foods!
Supplements should not be a replacement to any of your meal plans they are called supplements as they are additives that could support your healthy diet.
With a healthy diet, there should be no hunger for supplements as your meal plans should be well enough to support all your daily intakes.
Despite this, various supplements could be a benefit to you and these could include normal vitamins, omega-3, zinc, magnesium for those who may have a deficiency.
Another form of supplement is those that may boost your workouts such as; creatine, whey protein, and others that have been researched regarding their use. Ideally, if you want to take your diet a step further taking supplements would be an extra step. However, it is highly important to take doctor's views upon this.
Healthy Nutrients and Healthy Habits
For an optimal healthy life, healthy eating isn't the only important factor.Healthy nutrition has to come with different healthy habits, such as a good sleep schedule, exercise from time to time, stay hydrated, and many more factors.
Healthy eating is a huge factor of a healthy lifestyle, but blending in healthy habits is the key element to have a healthy lifestyle.
Overall, this then becomes a routine that one can depend on.
A PrepHero Message to You
The above guide is to help you with a healthy improved diet.
