7 Days (a Week) Meal Plan for a Healthy Diet
Having a healthy body is important for a healthy mind. In today’s sedentary lifestyle no one gets time to give much attention to health. Junk food, lack of exercise, environmental pollution, stress etc. are responsible for it. By controlling the food you eat and practising healthy eating habits you can ensure a healthy body that is free from various diseases. By following a seven day meal plan, which consists of 1500 -2000 calories per day, you can ensure a healthy eating habit and improve your health. This includes all the nutrients that you need in the right proportion.
Essential food groups that are to be included in your diet are:
Carbohydrates are the energy giving food and provide you enough energy for performing all the day to day activities. Sugars are the main source of carbohydrates. Carbohydrates are divided into two groups, which are Simple carbohydrates and Complex carbohydrates. Simple carbohydrates are easily broken down and are seen in refined sugars, chocolates etc. Complex carbohydrates like starch take longer time to digest, but they are healthier for you as it contains fiber. People often avoid taking carbohydrates thinking that it makes them gain weight and become fat. But is conception is not correct. In reality, carbohydrates help you to lose weight and control your weight if you take it correctly, in the right proportion. Carbohydrates also help in preventing various diseases. Food rich in carbohydrates are whole grains, citrus fruits, berries, potato, dried fruits, apple, cereals, nuts and legumes, bread, dairy products etc.
Fats are always considered to increase your weight. But this is not the case. Fats are essential components of food and you must have a fixed amount of fats every day to ensure proper functioning of the body. Fats help in the clotting of blood, energy production, building of cells, transport of oxygen many other body activities. Fats may be saturated, polyunsaturated or polyunsaturated. Human body is capable of producing saturated and monounsaturated fats, but polyunsaturated fats are made available to the body through diet only. This is the essential fatty acids that are important for the body. Fats are generally stored in adipose cells. But they may also be stored in blood plasma or any other cells I the body. Fats act as an insulator your body and protect the vital organs of the body by cushioning them. When a need arises, fats can be converted into energy. It is also needed for the normal functioning of the nerves and for the brain to develop normally. Fat soluble vitamins like Vitamins A, D, E, and K, as well as the carotenoids require fats to absorb them and carry them to various parts of the body. Olive oil, canola oil, butter, cheese, whole milk, ice cream and many vegetable oils are rich in fats.
Fiber is also a carbohydrate but does not get digested. It helps in pushing food through the digestive system and makes the bowel movement easy. So, those who are suffering from constipation get relief by consuming food rich in fibers. Fiber rich food is excellent to have especially when you are on a diet to lose weight. Consuming such foods gives you a feeling of being full and prevents you from eating further. Fiber is also known as roughage. Fiber is of two types – soluble fiber and insoluble fiber. Soluble fiber gets dissolved in water. As it passes though the digestive tract, it gets fermented by bacteria. By absorbing water, it attains a gelatinous form. Insoluble fiber, on the other hand, does not dissolve in water. It does not change it’s from as it goes down the alimentary canal. Other than preventing constipation, fibers also remove harmful toxins from the body and help in keeping optimal ph in the intestine. All vegetables are rich in fiber, particularly green leafy vegetables, root vegetable with skin, whole grains, fruits, nuts, seeds etc.
Minerals are essential for the proper development of bones, making hormones and for regulating the heartbeat. So they are important for a healthy body. The fluids and tissues in the body also contain minerals. Minerals in the body are divided into macrominerals and trace minerals. Macrominerals are needed in larger amounts for the body while trace minerals are needed in small amounts.
Proteins and amino acids:
These are known as the building blocks of the body and are very essnenyial for the proper development and functioning of the body. If all the water is removed from the body, then about half of what is left consists of proteins. Amino acids combine in different ways to form more than 50,000 different proteins. There are essential amino acids as well as non essential amino acids. Your body is capable of producing the non-essential amino acids, while the essential amino acids are obtained by having proper diet rich in proteins. Tryptophan, Lysine, Methionine, Valine, Leucine, Isoleusine, Threonine and Phenylalanine are the 8 essential amino acids needed for a strong and healthy body. Children need an additional 7 amino acids also. Nuts, meat, fish, lentils, seeds, whole grains, eggs, mushrooms etc are rich in protein.
For the 7 day meal plan to be more effective you have to follow certain tips, which are:
- Have a workout for at least 30 to 45 minutes every day.
- Limit the amount of sugar you take and keep away from junk food and excess salt.
- Make it a practice to meditate regularly and engage in activities that make you happy.
- Prepare the meals yourself, so that you will know what all are added in the food. This way you can control the excess calories getting into the food.
- Take multivitamins after consulting a doctor, as the food you consume may not contain all the nutrients you need.
- Take green tea daily as it is healthier and contain anti-oxidants.
- You must drink lots of water. it flushes out all the toxins from your body and also make you fuller and prevent you from taking too much food.