The creation of a healthy diet

I would like to propose your healthy eating plan as a draft. Use your knowledge to gain a healthy to build a detailed plan or program of activities for a balanced lifestyle and nutrition.
I am sure they will develop their own reasons for choosing a healthy diet. Allow me to set up first. You made a wise decision. A healthy diet and the benefits last a lifetime!
I would like to propose your healthy eating plan as a draft. The project is a rough design of the structure of the building. An architect will use a plan for the construction of your project walls, floors, ceilings, etc. With the knowledge you gain from the consumption a detailed plan or program of activities for a balanced lifestyle and healthy build.

OK Let's start!










1. Simple carbohydrates: These are easily absorbed by our bodies and sugar in processed or refined.

2. Complex carbohydrates: These take more time for our body to absorb. They are found in foods such as bread, rice, legumes and pasta. Starchy vegetables like corn, peas, winter squash and potatoes contain complex carbohydrates.

Carbohydrates should be part of your healthy eating plan, but most of your carbohydrates should come from complex carbohydrates because they provide vitamins, minerals and fiber that are important to our health. On the other hand, the simple carbohydrates found in processed or refined sugars have little or no nutritional value.

When you create a healthy eating plan, you will also like to note that although our body converts carbohydrates) glucose (blood sugar and keep energy as consuming too many carbohydrates, the body converts excess fat. Too fat body can cause high cholesterol, diabetes, heart disease and other serious illnesses.


Protein is our block. Used in the manufacture of bone, tissue repair, strengthening our immune system and build muscle. We buy our food protein from meat, dairy products, nuts and beans and corn.


1. Learn how many calories your body needs every day to maintain the desired weight, making you, our Calorie Calculator (this link opens a new window).

2. Once you have determined to understand calories in your diet, except the percentage of your diet come from protein. The percent sign you choose should be based on your goals, physical condition, age, body type and metabolism. Most nutritionists recommend that protein intake you about 15 to 20%. If you find your desired percentage of protein, multiply the percentage of the total calories for the day.

Example: For a male of 164 pounds, 2551calories = calories, protein = 20%: 2551x.20 = 510 calories from protein. 1 gram of protein equals 4 calories, and divide protein calories by four: 510 / 4 = 128 grams of protein per day.


Many people associate only with fat weight gain. But our bodies need fat and should be included as part of a healthy diet.
Experts say that our diet should consist of 25-30% of calories from fat.





* Fat is found in meat, poultry, nuts, milk, butter and margarine and oils.


The five different types of fat: saturated fat, mono unsaturated fat, polyunsaturated fat, trans fatty acids and omega-3 fatty acids.

Saturated fats are fats that remain solid at room temperature. Some foods that contain saturated fat include: meat, poultry, whole milk, cream, butter and cheese.

Consumption of food too rich in saturated fats is not good, because high cholesterol, which can lead to heart disease.

Unsaturated fats in foods (such as olive oil and canola) are liquid at room temperature. It's a good idea to replace saturated fats with unsaturated fats in the diet because these fatty reduce levels of bad cholesterol may reduce subsidies and to reduce the risk of heart disease. Remember ... When you create a healthy diet should be wise in your food choices and not let just sense of sight, taste or smell.

Polyunsaturated fatty acid oil (soft or liquid at room temperature) from plants like corn, sunflower, soybean, safflower oils and cotton.

Trans fatty acids are the oil and converts it into a solid form (hydrogenation process). Examples of foods containing trans fatty acids are margarine and vegetable shortening. These fats are very similar to saturated fats because they raise your cholesterol.

Omega-3 fatty acids are a family of polyunsaturated fatty acids. Studies show that omega-3 fatty acids may help reduce triglycerides and increase good cholesterol.
A good source of omega-3 fatty acids are fish, nuts and flaxseed. I get most of my omega-3 from flaxseed. It's part of my eating plan since 1996.


Vitamins and minerals is a must for your healthy eating plan. You are running our body to function properly. They support the immune system and support the bodys growth and our development. We take vitamins and minerals in our daily diet.

There are two groups of vitamins: fat soluble and water soluble. The fat soluble vitamins A, D, E and K. Used as fat-soluble vitamins because they dissolve in fat. The water soluble vitamins C and B vitamins These vitamins are water soluble vitamins available, it must first be dissolved in water, our body can use.

Unlike fat soluble vitamins, vitamins that dissolve in water can be stored in our body. Any water-soluble vitamins that the body is not used by our system quickly, especially when the urine is eliminated. Therefore, the vitamin must be replenished every day.


Last but not least, your healthy eating plan includes water. Did you know that 55-75% of the body consists of water? A person can live three to seven days is water. It is not surprising because the water is said that the most important nutrient for our body.