Healthy Eating Plans

Conflicting Advice

It may sound absurd, but with so many diet programs and products vying for their slice of the profit to be made in the diet arena, many people are confused about what healthy eating means. Conflicting studies and reports don't help.

For example, this past weekend on Fox News' House Call segment, Dr. Isadore Rosenfeld reported that, contrary to what has been taught in recent times, it is once again acceptable to eat eggs because new information shows that "the cholesterol we eat has very little effect on its level in the blood." Dr. Rosenfeld is a very credible source who stays updated on the latest in the medical field. When you hear new or conflicting dietary information, check out the source and ask your doctor what he or she thinks. Don't believe everything you hear. Sales pitches are designed to hook you. If results sound too good to be true, they probably are. When in doubt, stick to the basics of healthy eating.

Basics for Healthy Eating Plans

A number of diet plans and programs do successfully provide the basics for good health. However, if a diet is too restrictive or extreme, it usually does not lead to long-term success with changing your eating habits. The following guidelines will help you identify plans that are truly nourishing and also help you to see which ones are not.

• Avoid or limit foods that contain partially hydrogenated vegetable oils.
• Avoid or limit foods high in dietary cholesterol.
• Avoid or limit beverages and foods with added sugars.
• Choose whole-grain, high-fiber foods.
• Eat a variety of nutrient-rich foods.
• Eat a diet heavy in vegetables and fruits.
• Eat fish at least twice a week.
• Eat less nutrient-poor foods.
• Eat lean meats and poultry without skin and prepare without added saturated and trans fat.
• Eliminate alcohol or drink it in moderation.
• Limit saturated fat, trans fat and cholesterol.
• Prepare foods with little or no salt.
• Select fat-free, 1 percent fat or low-fat dairy products.

Exercise

In addition to nutrient-rich food, regular exercise should be part of any healthy long-term plan. You'll want to burn at least as many calories as you take in each day to maintain your current weight. Our bodies are designed to be physically active. Healthy diet plans that promote weight loss without exercise are not the best for you. So while it sounds good to lose weight with little or no exercise, it is healthier to aim for at least 30 minutes a day of exercise for 5 days a week or more.

Planning to Eat Healthy

No matter which of the healthy eating plans you follow, it's important to plan for success. If you have a plan in place, it helps you to stick to your diet even when life gets stressful. These steps will help you eat right more often than not:

• Prepare healthy meals ahead to have on hand
• Use a meal planner to help keep your diet balanced
• Stock your pantry and refrigerator with healthy food options
• Avoid extra trips to the grocery store
• Create a varied menu each week with a variety of food choices

Additional Resources

The following resources can aid you developing your own healthy eating plan or stick to the one you're currently following:

• Healthy Eating Plan Calculator
• 20 Ways to Revive Your Healthy Eating Plan
• The Walking Site
• Diabetic Diet – Create Your Own Healthy Eating Plan