Healthy, normal diet

Discussion in 'Health & Fitness' started by thefalcon241, Oct 21, 2015.

  1. thefalcon241

    thefalcon241 Member

    Please tell me about a healthy diet plan. I don't want to lose or gain weight. Just need a healthy normal diet plan. Thanks.
     
  2. mrlister

    mrlister New Member

    I wouldn't recommend sticking to a particular diet plan, that can make things too complicated for you. Just a few recommendations:
    -olive and canola oil for cooking/baking
    -whole wheat products
    -oily fish at least once a week: salmon/mackerel/herring/sardine. I wouldn't eat salmon because the environmental impact is much, much higher than eating sardines
    -limit junk food as much as possible
    -vegetables and small amount of fruit (fruit isn't as important, pears have almost zero nutritional value for example)
    -legumes if your digestive tract is ok with them
    -small amount of nuts and seeds every day

    This can be done without any negative financial impact. And remember to take it easy, there's no point in becoming an absolute health nut.
     
  3. thefalcon241

    thefalcon241 Member

    Ok. Thanks.
     
  4. Tseldo

    Tseldo Well-Known Member Staff Member

    I would say about the same.

    Just less canola oil & less wheat (and grains in general), more butter and meat/fish/eggs

    Experiment, and see what you find best for you.
     
  5. thefalcon241

    thefalcon241 Member

    Ok. Thanks.
     
  6. Mitchelllewis0957@

    Mitchelllewis0957@ New Member

    A 7-Day, 1200-Calorie Meal Plan
    Part of sliming down involves a simple, sensible exercise and eating plan. Here's a week-long menu from goodhousekeeping.

    Day 1
    Breakfast
    • 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk
    Lunch
    • Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce
    • 1 stick part-skim mozzarella string cheese
    • 2 kiwifruits
    Dinner
    • 4 ounces broiled flounder or sole
    • 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden
    • 1 cup cooked couscous
    • 1 cup steamed broccoli
    • 1 fat-free pudding cup

    Day 2
    Breakfast
    • Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.
    • 1/2 English muffin spread with 1 teaspoon light margarine
    Lunch
    • 1 cup vegetarian vegetable soup
    • 1 veggie burger in a mini whole wheat pita with lettuce and salsa
    • 6 ounces light yogurt
    • 15 grapes
    Dinner
    • BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.
    • 1/2 cup vegetarian baked beans
    • 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill


    Day 3
    Breakfast
    • Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon
    Lunch
    • Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.
    • 1 banana
    Dinner
    • 4 ounces steamed shrimp
    • 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream
    • 3 cups spinach, steamed
    • 1 low-fat frozen fudge bar


    Day 4
    Breakfast
    • 1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.
    • 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds
    Lunch
    • 1 cup tomato soup
    • Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce
    • 1 cup raw veggies
    • 1 pear
    Dinner
    • 3 ounces poached salmon
    • Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons)
    • 3/4 cup cooked brown rice
    • 1/2 cup pineapple chunks in juice


    Day 5
    Breakfast
    • 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk
    Lunch
    • Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.
    • 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections
    • Cucumber spears
    Dinner
    • 3 ounces roasted pork tenderloin
    • 1 cup baked acorn squash, mashed with a pinch of cinnamon
    • 2 to 3 cups salad greens with 2 tablespoons fat-free dressing
    • 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries


    Day 6
    Breakfast
    • 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana
    • 8 ounces fat-free milk
    Lunch
    • Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices
    • 10 baby carrots
    • 6 ounces light yogurt mixed with 1/2 banana
    Dinner
    • Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.
    • 3 cups spinach, steamed
    • 1 medium apple

    Day 7
    Breakfast
    • 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg
    • 1 grapefruit
    Lunch
    • Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.
    • 1 mini whole wheat pita
    • 1 pear
    Dinner
    • 3 ounces broiled or grilled flank steak
    • 1 baked sweet potato with 1 teaspoon light margarine
    • 1 cup steamed zucchini
    • 1/2 cup pineapple chunks in juice

    [​IMG]
     
  7. nestpillmart

    nestpillmart New Member

    we need to stay healthy, it’s important to eat a variety of foods to make a balanced diet. like fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products, nuts etc.
     
  8. Asmodeus

    Asmodeus New Member

    The "healthiness" of a diet will ultimately come down to caloric value. Use a bmi chart to see what a normal weight range is for someone your height, and then use the Harris-Benedict equation (or google "tdee calculator") to see how much energy per day will take you to/maintain you at a give weight. The wind blows in every direction when it comes to pop nutritional "science", so just be mindful of not becoming overweight and that'll mean your diet's fine.
     
  9. freeman35

    freeman35 Member

    I advocate the paleo diet which is basically real food with no grains, dairy or legumes. I try to make the bulk of my diet vegetables, which can be good if you know how to cook and flavor them. In addition I sometimes eat rice and corn. If I do anything else I am consciously breaking the rules and try to keep that to a minimum without being 'orthorexic' about it. Social occasions and suchlike are times I am less careful as it is maybe more important to just enjoy the occasion and not worry.
     

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