Ebony M. Dean
July 08, 2012
A healthy eating plan gives your body the nutrients it needs everyday while staying within your
Daily calorie goal for weight loss emphasizes on fruits, vegetables, whole grains, fat-free & low-fat milk. To lose weight & control portions sizes most people need to reduce the number of calories they get from food & beverages and increase their physical activity. Eating plans that contain 1,000-1,200 calories each day will help most women lose weight safely. Eating plans that contain 1,200-1,600 calories a day are suitable for men & also women who weigh more than 165 pounds or more and who exercise regularly.
Keeping a record or food diary of your daily food intake will help you stay on track when trying to lose weight or maintain a healthy weight & activity levels. You will need to set goals to eat healthy like replacing full-fat versions of foods such as milk, yogurt, and salad dressing with the fat-free or low-fat kind. Being physically active and eating fewer calories will help keep the weight off over time. Maintain weight just by doing 150 to 300 minutes (2 ½ to 5 hours) a week of moderate-intensity activity like a brisk walk. People who have a sedentary lifestyle may need to be physically active for more than 300 minutes of moderate-intensity activity each week.
Being physically active is good for many parts of your body and is one of the best ways to keep your heart healthy. Watching your sodium intake can reduce your risk of high blood pressure. High blood pressure is mainly due to narrowed arteries from a high fat diet. An increased amount of salt or a decreased amount of calcium in the diet contributes to high blood pressure in some susceptible persons. Most people get rid of the extra salt through their kidneys. Having too little fiber in your diet can cause intestinal problems such as constipation, abdominal discomfort, appendicitis, gallstones,...