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23rd september 2008
Tips for Developing a
Balanced Fat Loss Eating Plan
By Cliff Baker
The first step in planning a healthy eating plan geared toward fat loss is making a commitment to eat a balance
diet that can provide you with proper fiber, vitamins, nutrients and energy. It will take some doing to realign
your eating habits and to resist the temptation from others to break away from it. Healthy eating should be something
you do all the time but a few shouldn’t be a major burden. A few snacks or treats now and then is not going to affect
the fat loss results you are looking for. Weight gain is something that occurs over a long period of time and is the
result of poor eating habits and a lack of exercise. You can have fun with a healthy eating plan and get excited about
the new recipes and styles of cooking that can be explored. Let’s take a look at a balanced diet and the components
contained in it.
Fruits and Vegetables
Meat, Fish and Poultry
Bread, Cereal and Grains
Cheese and Milk Products
1. Fruits and Vegetables
Fruits and vegetables which are low in fat and salt are a necessary part of eating healthy and for obtaining essential
vitamins and minerals for the body. The fruits can be frozen, canned, dried or in concentrated juice form. Try having
some strawberries with your fresh salad or an orange smoothie made from fresh oranges. With your meals you should include
peas, corn, carrots or broccoli. A small 5-8oz portion of vegetables with your dinner will give you some of the essential
nutrients you need. Corn on the cob or a baked potato is a good way to include minerals in your diet as well.
2. Meat, Fish and Poultry
You need to include protein in your fat loss diet everyday in order to repair and replace tissue, bone and muscle. Be
selective in the meats you choose for you diet and trim off any excess fat it may contain. Fish will also provide you
with the omega 3 and 6 fatty acids which will help keep your cholesterol level in check. Use boneless chicken which is
very low in fat and goes great with a number of fruits and vegetables. If you steam, bake or broil your meat, fish and
poultry you can avoid adding oil or butter which will add additional fat and calories to the dish.
3. Bread, Cereal and Grains
A necessary part of good healthy eating is carbohydrates for energy production. Bread, cereal and pastas are a good
source of carbohydrates as long as they don’t contain high amounts of salt, sugar or fat. Try to purchase these products
fresh and check the label for those ingredients you are trying to avoid. Small amounts are alright but over time these
ingredients can add up and affect the results you are seeking. The fresh products may cost you more and they won’t last
on your shelf as long but the nutritional value they offer is worth the price.
4. Cheese and Milk Products
Diary products are a great source of calcium for strong teeth and bones. Including small portions of cheese, yogurt or
milk can enhance many recipes without adding a lot of extra fat and calories. Be careful with some of these products
as they can be high in salt and fat content. Make sure you know what you are putting in your body by educating yourself
on the ingredients. Good healthy eating is a habit and today is a great day to start.
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