The Health Advocate

by Hannah Whittenly, The Health Advocate

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When you’re trying to eat healthier, one of the things that you can do is make a personalized nutrition plan. There are templates online, or you can consult with a dietitian or professional meal planner to help you come create a list of the foods that you should eat and those that are not good for you. When you’re creating your meal plan, try to include a few exercises as well so that you get movement into your day along with healthy foods.

Set Your Calorie Needs
Before you make a nutrition plan, you need to write down your calorie needs. This is when a prepared planning process would be beneficial, such as Plan 7 Coaching. You can enter your weight and your height to find out the number of calories that you need to consume during the day to lose weight or gain weight and to maintain your overall health. Once you know how many calories you should eat, you can then look at the foods that meet those requirements so that you can prepare meals.

Divide into Days
Your plan should be divided into days and even into parts of the day, such as breakfast, lunch, and dinner. This will make it easier to concentrate on a few foods at a time during the day instead of looking at an entire week or month. You should have a variety of foods to choose from for your meals instead of eating the same foods each week. If you eat the same foods all the time, then it will be easy to cheat and eat foods that are fattening or filled with sugar.

Think about What You Like
If there is a food that you enjoy, don’t deprive yourself of that food. However, eat the proper portion, and only enjoy that food once a week or once every two weeks. This will help to keep your calorie intake down while still giving you a chance to eat the foods that you like. Add a few exercises that you like during the week as well so that you have movement along with your plan.

Portion Sizes
When you’re making your meal plan, you need to read the serving sizes on labels. These sizes can then be used when determining how much of each food you should eat for each meal and how much you can enjoy for snacks. If you stick to the proper portion sizes, then you will get enough nutrition to keep you full during the day without overeating.

A nutrition plan is an idea to consider for the entire family. This kind of plan can be used whether you want to lose weight or if you need to gain weight. You can continue to eat some of the foods that you enjoy, and a meal plan will allow you to easily see where those foods are coming into your diet instead of just sitting down and eating whatever you want.

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