essay about dietary plan

Balanced Diet Essay for Students and Children

500 words essay on balanced diet.

We have grown up listening to the term ‘balanced diet’ in science. It refers to a diet that has all the essential nutrients and minerals that will keep us healthy. Having a balanced diet has been encouraged by our childhood. After all, it is important in keeping our health well.

A person intakes appropriate amounts of proteins, minerals, and nutrients in a balanced diet. It is quite necessary for the smooth functioning of our body. If we consume a balanced diet regularly, we will always remain healthy. It lessens any chances of falling ill. Moreover, a balanced diet also boosts our immunity system.

Importance of a Balanced Diet

Most people believe that a balanced diet is definitely the key to a healthy lifestyle. It is rightly believed as even scientists say so. When we always consume a balanced diet, we will maintain our physical as well as mental health. A balanced diet must contain the proper foods that are consumed in apt quantities. A perfect balanced diet is composed of carbohydrates, proteins, fats, minerals, high fiber content, vitamins, and more.

Get the huge list of more than 500 Essay Topics and Ideas

Moreover, nowadays the trend of junk food is here to stay. People are not taking a balanced diet rather eating all sorts of harmful foods. It is more important than ever to tell people about the importance of a balanced diet. You cannot merely exercise and expect your body to stay fit. A balanced diet is crucial for that.

Most importantly, it is called a ‘balanced’ diet because it requires all the foods to be eaten in a balanced manner. For instance, if you intake large amounts of carbohydrates and a little amount of protein, then that will not be called a balanced diet, even if you are eating the right foods. The balance needs to be maintained for that.

How to Have a Balanced Diet?

One can always adopt a healthy lifestyle by starting to consume a balanced diet. Firstly, one must definitely increase the amount of liquid to consume in a day. Fluids are very important for the human body to function healthily. As almost 80% of our body is filled with water, we need it for good metabolism. Thus, start with drinking at least two to three liters of water every day. Moreover, try cutting down on the consumption of tea, coffee, alcohol, and other such addictive liquids.

Furthermore, one must always eat fresh vegetables and fruits. As fresh fruits and vegetables are great sources of fiber and vitamins, we must consume them for good body growth. Try to avoid eating deep-fried or overcooked food as it loses all its nutrients. The balanced diet must have the five essential elements, i.e. bitter, sour, sweet, pungent and salty. Also, the emphasis is on fresh fruits because the processed or packed ones do not have nutrients.

Most importantly, always chew your food patiently. Do not just swallow it after chewing for four-five times. This way your food won’t get digested properly. Savor the food slowly and steadily. Next, do not eat in excess. You must know when to draw the line and stop when you don’t have the appetite. Therefore, we see how a balanced diet will keep you healthy and fit. It will improve the quality of your life and keep all the illnesses away.

FAQs on Balanced Diet Essay

Q.1 Why is a balanced diet important?

A.1 Balanced diet is important because it keeps us fit and fine. It also prevents any illnesses or diseases.

Q.2 How can we have a balanced diet?

A.2 One can have a balanced diet by having a good amount of water. Furthermore, one must always consume fresh foods and chew slowly for proper digestion.

Customize your course in 30 seconds

Which class are you in.

Travelling Essay
Picnic Essay
Our Country Essay
My Parents Essay
Essay on Favourite Personality
Essay on Memorable Day of My Life
Essay on Knowledge is Power
Essay on Gurpurab
Essay on My Favourite Season
Essay on Types of Sports

Download the App

Healthy Diet Essay

Consuming a healthy diet throughout a person’s life helps prevent malnutrition in all its forms, as well as a range of diet-related non-communicable diseases and conditions. But the increased consumption of processed food, rapid urbanisation and changing lifestyles have led to a shift in dietary patterns. People now consume fast food and do not eat enough fibre-rich fruits, vegetables and whole grains. So, to help students understand the importance of a healthy diet, we have provided a “Healthy Diet” essay.

Students can also go through the list of CBSE Essays on different topics. It will help them to improve their writing skills and also increase their scores on the English exam. Moreover, they can participate in different essay writing competitions which are conducted at the school level.

500+ Words Healthy Diet Essay

A healthy diet consists of simple, natural and/or well-cooked foods which promote health and protect us from diseases. It keeps our organ systems functioning well. The diet that we consume is decided by our socio-cultural norms, lifestyle patterns and the type of activities we are engaged in. A healthy diet includes nutrition, nutrients, food groups, a balanced diet and special dietary requirements.

Balanced Diet

A diet that contains all the essential nutrients like proteins, carbohydrates, fats, minerals and vitamins in the proportion required for the normal growth and development of the body is called a balanced diet. The important components of a balanced diet are cereals, pulses, milk, fruits and vegetables, fats and oil. A balanced diet constitutes a healthy diet. Thus, we all should try to follow a balanced diet.

Role of Nutrients

Nutrients that we obtain through food have vital effects on physical growth and development. It also helps in maintaining normal body function, physical activity and health. Nutritious food is thus needed to sustain life and activity. A healthy diet must provide all essential nutrients in the required amounts. Requirements for essential nutrients vary with age, gender, physiological status and physical activity. Dietary intakes lower or higher than the body requirements can lead to undernutrition or overnutrition, respectively.

Eating too little food during certain significant periods of life such as infancy, childhood, adolescence, pregnancy and lactation and eating too much at any age can lead to harmful consequences. An adequate diet, providing all nutrients, is needed throughout our lives. Eating a variety of foods from each food group is crucial for supplying the individual with all the essential nutrients that the body needs, including carbohydrates, proteins, fats, vitamins, minerals and water.

Special Dietary Requirements

The amount of food or nutrients required by a person in a day depends upon the need for energy. These needs are directly related to age and physical activity. During the rapid growth years, i.e. 12–22 years for boys and 12–18 years for girls, there is a gradual increase in daily food requirements. But as we grow old, our daily need for energy decreases. The amount of energy required by people engaged in low, moderate or high levels of physical activity differs. A sports person always needs to consume more calories than a non-sports person. Similarly, the dietary needs of a woman during pregnancy and lactation are higher.

Before we eat, we should think about what goes on our plate, cup, or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods should be part of our diet. These contain the nutrients that we need to maintain a heart-healthy eating plan. Eating a healthy diet will keep our body fit, healthy and free from all kinds of diseases. With a healthy body and mind, we can enjoy our life and can achieve whatever we want in our life.

Students must have found the “Healthy Diet” essay useful for improving their essay writing skills. They can get the study material and the latest updates on CBSE/ICSE/State Board/Competitive Exams at BYJU’S.

Register with BYJU'S & Download Free PDFs

12.4 Annotated Student Sample: "Healthy Diets from Sustainable Sources Can Save the Earth" by Lily Tran

Learning outcomes.

By the end of this section, you will be able to:

Analyze how writers use evidence in research writing.
Analyze the ways a writer incorporates sources into research writing, while retaining their own voice.
Explain the use of headings as organizational tools in research writing.
Analyze how writers use evidence to address counterarguments when writing a research essay.

Introduction

In this argumentative research essay for a first-year composition class, student Lily Tran creates a solid, focused argument and supports it with researched evidence. Throughout the essay, she uses this evidence to support cause-and-effect and problem-solution reasoning, make strong appeals, and develop her ethos on the topic.

Living by Their Own Words

Food as change.

public domain text For the human race to have a sustainable future, massive changes in the way food is produced, processed, and distributed are necessary on a global scale. end public domain text

annotated text Purpose. Lily Tran refers to what she sees as the general purpose for writing this paper: the problem of current global practices in food production, processing, and distribution. By presenting the “problem,” she immediately prepares readers for her proposed solution. end annotated text

public domain text The required changes will affect nearly all aspects of life, including not only world hunger but also health and welfare, land use and habitats, water quality and availability, energy use and production, greenhouse gas emissions and climate change, economics, and even cultural and social values. These changes may not be popular, but they are imperative. The human race must turn to sustainable food systems that provide healthy diets with minimal environmental impact—and starting now. end public domain text

annotated text Thesis. Leading up to this clear, declarative thesis statement are key points on which Tran will expand later. In doing this, she presents some foundational evidence that connects the problem to the proposed solution. end annotated text

THE COMING FOOD CRISIS

public domain text The world population has been rising exponentially in modern history. From 1 billion in 1804, it doubled to approximately 2 billion by 1927, then doubled again to approximately 4 billion in 1974. By 2019, it had nearly doubled again, rising to 7.7 billion (“World Population by Year”). It has been projected to reach nearly 10 billion by 2050 (Berners-Lee et al.). At the same time, the average life span also has been increasing. These situations have led to severe stress on the environment, particularly in the demands for food. It has been estimated, for example, that by 2050, milk production will increase 58 percent and meat production 73 percent (Chai et al.). end public domain text

annotated text Evidence. In this first supporting paragraph, Tran uses numerical evidence from several sources. This numerical data as evidence helps establish the projection of population growth. By beginning with such evidence, Tran underscores the severity of the situation. end annotated text

public domain text Theoretically, the planet can produce enough food for everyone, but human activities have endangered this capability through unsustainable practices. Currently, agriculture produces 10–23 percent of global greenhouse gas emissions. Greenhouse gases—the most common being carbon dioxide, methane, nitrous oxide, and water vapor— trap heat in the atmosphere, reradiate it, and send it back to Earth again. Heat trapped in the atmosphere is a problem because it causes unnatural global warming as well as air pollution, extreme weather conditions, and respiratory diseases. end public domain text

annotated text Audience. With her audience in mind, Tran briefly explains the problem of greenhouse gases and global warming. end annotated text

public domain text It has been estimated that global greenhouse gas emissions will increase by as much as 150 percent by 2030 (Chai et al.). Transportation also has a negative effect on the environment when foods are shipped around the world. As Joseph Poore of the University of Oxford commented, “It’s essential to be mindful about everything we consume: air-transported fruit and veg can create more greenhouse gas emissions per kilogram than poultry meat, for example” (qtd. in Gray). end public domain text

annotated text Transition. By beginning this paragraph with her own transition of ideas, Tran establishes control over the organization and development of ideas. Thus, she retains her sources as supports and does not allow them to dominate her essay. end annotated text

public domain text Current practices have affected the nutritional value of foods. Concentrated animal-feeding operations, intended to increase production, have had the side effect of decreasing nutritional content in animal protein and increasing saturated fat. One study found that an intensively raised chicken in 2017 contained only one-sixth of the amount of omega-3 fatty acid, an essential nutrient, that was in a chicken in 1970. Today the majority of calories in chicken come from fat rather than protein (World Wildlife Fund). end public domain text

annotated text Example. By focusing on an example (chicken), Tran uses specific research data to develop the nuance of the argument. end annotated text

public domain text Current policies such as government subsidies that divert food to biofuels are counterproductive to the goal of achieving adequate global nutrition. Some trade policies allow “dumping” of below-cost, subsidized foods on developing countries that should instead be enabled to protect their farmers and meet their own nutritional needs (Sierra Club). Too often, agriculture’s objectives are geared toward maximizing quantities produced per acre rather than optimizing output of critical nutritional needs and protection of the environment. end public domain text

AREAS OF CONCERN

Hunger and nutrition.

annotated text Headings and Subheadings. Throughout the essay, Tran has created headings and subheadings to help organize her argument and clarify it for readers. end annotated text

public domain text More than 820 million people around the world do not have enough to eat. At the same time, about a third of all grains and almost two-thirds of all soybeans, maize, and barley crops are fed to animals (Barnard). According to the World Health Organization, 462 million adults are underweight, 47 million children under 5 years of age are underweight for their height, 14.3 million are severely underweight for their height, and 144 million are stunted (“Malnutrition”). About 45 percent of mortality among children under 5 is linked to undernutrition. These deaths occur mainly in low- and middle-income countries where, in stark contrast, the rate of childhood obesity is rising. Globally, 1.9 billion adults and 38.3 million children are overweight or obese (“Obesity”). Undernutrition and obesity can be found in the same household, largely a result of eating energy-dense foods that are high in fat and sugars. The global impact of malnutrition, which includes both undernutrition and obesity, has lasting developmental, economic, social, and medical consequences. end public domain text

public domain text In 2019, Berners-Lee et al. published the results of their quantitative analysis of global and regional food supply. They determined that significant changes are needed on four fronts: end public domain text

Food production must be sufficient, in quantity and quality, to feed the global population without unacceptable environmental impacts. Food distribution must be sufficiently efficient so that a diverse range of foods containing adequate nutrition is available to all, again without unacceptable environmental impacts. Socio-economic conditions must be sufficiently equitable so that all consumers can access the quantity and range of foods needed for a healthy diet. Consumers need to be able to make informed and rational choices so that they consume a healthy and environmentally sustainable diet (10).

annotated text Block Quote. The writer has chosen to present important evidence as a direct quotation, using the correct format for direct quotations longer than four lines. See Section Editing Focus: Integrating Sources and Quotations for more information about block quotes. end annotated text

public domain text Among their findings, they singled out, in particular, the practice of using human-edible crops to produce meat, dairy, and fish for the human table. Currently 34 percent of human-edible crops are fed to animals, a practice that reduces calorie and protein supplies. They state in their report, “If society continues on a ‘business-as-usual’ dietary trajectory, a 119% increase in edible crops grown will be required by 2050” (1). Future food production and distribution must be transformed into systems that are nutritionally adequate, environmentally sound, and economically affordable. end public domain text

Land and Water Use

public domain text Agriculture occupies 40 percent of Earth’s ice-free land mass (Barnard). While the net area used for producing food has been fairly constant since the mid-20th century, the locations have shifted significantly. Temperate regions of North America, Europe, and Russia have lost agricultural land to other uses, while in the tropics, agricultural land has expanded, mainly as a result of clearing forests and burning biomass (Willett et al.). Seventy percent of the rainforest that has been cut down is being used to graze livestock (Münter). Agricultural use of water is of critical concern both quantitatively and qualitatively. Agriculture accounts for about 70 percent of freshwater use, making it “the world’s largest water-consuming sector” (Barnard). Meat, dairy, and egg production causes water pollution, as liquid wastes flow into rivers and to the ocean (World Wildlife Fund and Knorr Foods). According to the Hertwich et al., “the impacts related to these activities are unlikely to be reduced, but rather enhanced, in a business-as-usual scenario for the future” (13). end public domain text

annotated text Statistical Data. To develop her points related to land and water use, Tran presents specific statistical data throughout this section. Notice that she has chosen only the needed words of these key points to ensure that she controls the development of the supporting point and does not overuse borrowed source material. end annotated text

annotated text Defining Terms. Aware of her audience, Tran defines monocropping , a term that may be unfamiliar. end annotated text

public domain text Earth’s resources and ability to absorb pollution are limited, and many current agricultural practices undermine these capacities. Among these unsustainable practices are monocropping [growing a single crop year after year on the same land], concentrated animal-feeding operations, and overdependence on manufactured pesticides and fertilizers (Hamilton). Such practices deplete the soil, dramatically increase energy use, reduce pollinator populations, and lead to the collapse of resource supplies. One study found that producing one gram of beef for human consumption requires 42 times more land, 2 times more water, and 4 times more nitrogen than staple crops. It also creates 3 times more greenhouse gas emissions (Chai et al.). The EAT– Lancet Commission calls for “halting expansion of new agricultural land at the expense of natural ecosystems . . . strict protections on intact ecosystems, suspending concessions for logging in protected areas, or conversion of remaining intact ecosystems, particularly peatlands and forest areas” (Willett et al. 481). The Commission also calls for land-use zoning, regulations prohibiting land clearing, and incentives for protecting natural areas, including forests. end public domain text

annotated text Synthesis. The paragraphs above and below this comment show how Tran has synthesized content from several sources to help establish and reinforce key supports of her essay . end annotated text

Greenhouse Gas and Climate Change

public domain text Climate change is heavily affected by two factors: greenhouse gas emissions and carbon sequestration. In nature, the two remain in balance; for example, most animals exhale carbon dioxide, and most plants capture carbon dioxide. Carbon is also captured, or sequestered, by soil and water, especially oceans, in what are called “sinks.” Human activities have skewed this balance over the past two centuries. The shift in land use, which exploits land, water, and fossil energy, has caused increased greenhouse-gas emissions, which in turn accelerate climate change. end public domain text

public domain text Global food systems are threatened by climate change because farmers depend on relatively stable climate systems to plan for production and harvest. Yet food production is responsible for up to 30 percent of greenhouse gas emissions (Barnard). While soil can be a highly effective means of carbon sequestration, agricultural soils have lost much of their effectiveness from overgrazing, erosion, overuse of chemical fertilizer, and excess tilling. Hamilton reports that the world’s cultivated and grazed soils have lost 50 to 70 percent of their ability to accumulate and store carbon. As a result, “billions of tons of carbon have been released into the atmosphere.” end public domain text

annotated text Direct Quotation and Paraphrase. While Tran has paraphrased some content of this source borrowing, because of the specificity and impact of the number— “billions of tons of carbon”—she has chosen to use the author’s original words. As she has done elsewhere in the essay, she has indicated these as directly borrowed words by placing them within quotation marks. See Section 12.5 for more about paraphrasing. end annotated text

public domain text While carbon sequestration has been falling, greenhouse gas emissions have been increasing as a result of the production, transport, processing, storage, waste disposal, and other life stages of food production. Agriculture alone is responsible for fully 10 to 12 percent of global emissions, and that figure is estimated to rise by up to 150 percent of current levels by 2030 (Chai et al.). Münter reports that “more greenhouse gas emissions are produced by growing livestock for meat than all the planes, trains, ships, cars, trucks, and all forms of fossil fuel-based transportation combined” (5). Additional greenhouse gases, methane and nitrous oxide, are produced by the decomposition of organic wastes. Methane has 25 times and nitrous oxide has nearly 300 times the global warming potential of carbon dioxide (Curnow). Agricultural and food production systems must be reformed to shift agriculture from greenhouse gas source to sink. end public domain text

Social and Cultural Values

public domain text As the Sierra Club has pointed out, agriculture is inherently cultural: all systems of food production have “the capacity to generate . . . economic benefits and ecological capital” as well as “a sense of meaning and connection to natural resources.” Yet this connection is more evident in some cultures and less so in others. Wealthy countries built on a consumer culture emphasize excess consumption. One result of this attitude is that in 2014, Americans discarded the equivalent of $165 billion worth of food. Much of this waste ended up rotting in landfills, comprised the single largest component of U.S. municipal solid waste, and contributed a substantial portion of U.S. methane emissions (Sierra Club). In low- and middle-income countries, food waste tends to occur in early production stages because of poor scheduling of harvests, improper handling of produce, or lack of market access (Willett et al.). The recent “America First” philosophy has encouraged prioritizing the economic welfare of one nation to the detriment of global welfare and sustainability. end public domain text

annotated text Synthesis and Response to Claims. Here, as in subsequent sections, while still relying heavily on facts and content from borrowed sources, Tran provides her synthesized understanding of the information by responding to key points. end annotated text

public domain text In response to claims that a vegetarian diet is a necessary component of sustainable food production and consumption, Lusk and Norwood determined the importance of meat in a consumer’s diet. Their study indicated that meat is the most valuable food category to consumers, and “humans derive great pleasure from consuming beef, pork, and poultry” (120). Currently only 4 percent of Americans are vegetarians, and it would be difficult to convince consumers to change their eating habits. Purdy adds “there’s the issue of philosophy. A lot of vegans aren’t in the business of avoiding animal products for the sake of land sustainability. Many would prefer to just leave animal husbandry out of food altogether.” end public domain text

public domain text At the same time, consumers expect ready availability of the foods they desire, regardless of health implications or sustainability of sources. Unhealthy and unsustainable foods are heavily marketed. Out-of-season produce is imported year-round, increasing carbon emissions from air transportation. Highly processed and packaged convenience foods are nutritionally inferior and waste both energy and packaging materials. Serving sizes are larger than necessary, contributing to overconsumption and obesity. Snack food vending machines are ubiquitous in schools and public buildings. What is needed is a widespread attitude shift toward reducing waste, choosing local fruits and vegetables that are in season, and paying attention to how foods are grown and transported. end public domain text

annotated text Thesis Restated. Restating her thesis, Tran ends this section by advocating for a change in attitude to bring about sustainability. end annotated text

DISSENTING OPINIONS

annotated text Counterclaims . Tran uses equally strong research to present the counterargument. Presenting both sides by addressing objections is important in constructing a clear, well-reasoned argument. Writers should use as much rigor in finding research-based evidence to counter the opposition as they do to develop their argument. end annotated text

public domain text Transformation of the food production system faces resistance for a number of reasons, most of which dispute the need for plant-based diets. Historically, meat has been considered integral to athletes’ diets and thus has caused many consumers to believe meat is necessary for a healthy diet. Lynch et al. examined the impact of plant-based diets on human physical health, environmental sustainability, and exercise performance capacity. The results show “it is unlikely that plant-based diets provide advantages, but do not suffer from disadvantages, compared to omnivorous diets for strength, anaerobic, or aerobic exercise performance” (1). end public domain text

public domain text A second objection addresses the claim that land use for animal-based food production contributes to pollution and greenhouse gas emissions and is inefficient in terms of nutrient delivery. Berners-Lee et al. point out that animal nutrition from grass, pasture, and silage comes partially from land that cannot be used for other purposes, such as producing food directly edible by humans or for other ecosystem services such as biofuel production. Consequently, nutritional losses from such land use do not fully translate into losses of human-available nutrients (3). end public domain text

annotated text Paraphrase. Tran has paraphrased the information as support. Though she still cites the source, she has changed the words to her own, most likely to condense a larger amount of original text or to make it more accessible. end annotated text

public domain text While this objection may be correct, it does not address the fact that natural carbon sinks are being destroyed to increase agricultural land and, therefore, increase greenhouse gas emissions into the atmosphere. end public domain text

public domain text Another significant dissenting opinion is that transforming food production will place hardships on farmers and others employed in the food industry. Farmers and ranchers make a major investment in their own operations. At the same time, they support jobs in related industries, as consumers of farm machinery, customers at local businesses, and suppliers for other industries such as food processing (Schulz). Sparks reports that “livestock farmers are being unfairly ‘demonized’ by vegans and environmental advocates” and argues that while farming includes both costs and benefits, the costs receive much more attention than the benefits. end public domain text

FUTURE GENERATIONS

public domain text The EAT– Lancet Commission calls for a transformation in the global food system, implementing different core processes and feedback. This transformation will not happen unless there is “widespread, multi-sector, multilevel action to change what food is eaten, how it is produced, and its effects on the environment and health, while providing healthy diets for the global population” (Willett et al. 476). System changes will require global efforts coordinated across all levels and will require governments, the private sector, and civil society to share a common vision and goals. Scientific modeling indicates 10 billion people could indeed be fed a healthy and sustainable diet. end public domain text

annotated text Conclusion. While still using research-based sources as evidence in the concluding section, Tran finishes with her own words, restating her thesis. end annotated text

public domain text For the human race to have a sustainable future, massive changes in the way food is produced, processed, and distributed are necessary on a global scale. The required changes will affect nearly all aspects of life, including not only world hunger but also health and welfare, land use and habitats, water quality and availability, energy use and production, greenhouse gas emissions and climate change, economics, and even cultural and social values. These changes may not be popular, but they are imperative. They are also achievable. The human race must turn to sustainable food systems that provide healthy diets with minimal environmental impact, starting now. end public domain text

annotated text Sources. Note two important aspects of the sources chosen: 1) They represent a range of perspectives, and 2) They are all quite current. When exploring a contemporary topic, it is important to avoid research that is out of date. end annotated text

Works Cited

Barnard, Neal. “How Eating More Plants Can Save Lives and the Planet.” Physicians Committee for Responsible Medicine , 24 Jan. 2019, www.pcrm.org/news/blog/how-eating-more-plants-can-save-lives-and-planet. Accessed 6 Dec. 2020.

Berners-Lee, M., et al. “Current Global Food Production Is Sufficient to Meet Human Nutritional Needs in 2050 Provided There Is Radical Societal Adaptation.” Elementa: Science of the Anthropocene , vol. 6, no. 52, 2018, doi:10.1525/elementa.310. Accessed 7 Dec. 2020.

Chai, Bingli Clark, et al. “Which Diet Has the Least Environmental Impact on Our Planet? A Systematic Review of Vegan, Vegetarian and Omnivorous Diets.” Sustainability , vol. 11, no. 15, 2019, doi: underline 10.3390/su11154110 end underline . Accessed 6 Dec. 2020.

Curnow, Mandy. “Managing Manure to Reduce Greenhouse Gas Emissions.” Government of Western Australia, Department of Primary Industries and Regional Development, 2 Nov. 2020, www.agric.wa.gov.au/climate-change/managing-manure-reduce-greenhouse-gas-emissions. Accessed 9 Dec. 2020.

Gray, Richard. “Why the Vegan Diet Is Not Always Green.” BBC , 13 Feb. 2020, www.bbc.com/future/article/20200211-why-the-vegan-diet-is-not-always-green. Accessed 6 Dec. 2020.

Hamilton, Bruce. “Food and Our Climate.” Sierra Club, 2014, www.sierraclub.org/compass/2014/10/food-and-our-climate. Accessed 6 Dec. 2020.

Hertwich. Edgar G., et al. Assessing the Environmental Impacts of Consumption and Production. United Nations Environment Programme, 2010, www.resourcepanel.org/reports/assessing-environmental-impacts-consumption-and-production.

Lusk, Jayson L., and F. Bailey Norwood. “Some Economic Benefits and Costs of Vegetarianism.” Agricultural and Resource Economics Review , vol. 38, no. 2, 2009, pp. 109-24, doi: 10.1017/S1068280500003142. Accessed 6 Dec. 2020.

Lynch Heidi, et al. “Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance.” Nutrients, vol. 10, no. 12, 2018, doi:10.3390/nu10121841. Accessed 6 Dec. 2020.

Münter, Leilani. “Why a Plant-Based Diet Will Save the World.” Health and the Environment. Disruptive Women in Health Care & the United States Environmental Protection Agency, 2012, archive.epa.gov/womenandgirls/web/pdf/1016healththeenvironmentebook.pdf.

Purdy, Chase. “Being Vegan Isn’t as Good for Humanity as You Think.” Quartz , 4 Aug. 2016, qz.com/749443/being-vegan-isnt-as-environmentally-friendly-as-you-think/. Accessed 7 Dec. 2020.

Schulz, Lee. “Would a Sudden Loss of the Meat and Dairy Industry, and All the Ripple Effects, Destroy the Economy?” Iowa State U Department of Economics, www.econ.iastate.edu/node/691. Accessed 6 Dec. 2020.

Sierra Club. “Agriculture and Food.” Sierra Club, 28 Feb. 2015, www.sierraclub.org/policy/agriculture/food. Accessed 6 Dec. 2020.

Sparks, Hannah. “Veganism Won’t Save the World from Environmental Ruin, Researchers Warn.” New York Post , 29 Nov. 2019, nypost.com/2019/11/29/veganism-wont-save-the-world-from-environmental-ruin-researchers-warn/. Accessed 6 Dec. 2020.

Willett, Walter, et al. “Food in the Anthropocene: The EAT– Lancet Commission on Healthy Diets from Sustainable Food Systems.” The Lancet, vol. 393, no. 10170, 2019. doi:10.1016/S0140-6736(18)31788-4. Accessed 6 Dec. 2020.

World Health Organization. “Malnutrition.” World Health Organization, 1 Apr. 2020, www.who.int/news-room/fact-sheets/detail/malnutrition. Accessed 8 Dec. 2020.

World Health Organization. “Obesity and Overweight.” World Health Organization, 1 Apr. 2020, www.who.int/news-room/fact-sheets/detail/obesity-and-overweight. Accessed 8 Dec. 2020.

World Wildlife Fund. Appetite for Destruction: Summary Report. World Wildlife Fund, 2017, www.wwf.org.uk/sites/default/files/2017-10/WWF_AppetiteForDestruction_Summary_Report_SignOff.pdf.

World Wildlife Fund and Knorr Foods. Future Fifty Foods. World Wildlife Fund, 2019, www.wwf.org.uk/sites/default/files/2019-02/Knorr_Future_50_Report_FINAL_Online.pdf.

“World Population by Year.” Worldometer , www.worldometers.info/world-population/world-population-by-year/. Accessed 8 Dec. 2020.

Discussion Questions

As an Amazon Associate we earn from qualifying purchases.

This book may not be used in the training of large language models or otherwise be ingested into large language models or generative AI offerings without OpenStax's permission.

Want to cite, share, or modify this book? This book uses the Creative Commons Attribution License and you must attribute OpenStax.

Access for free at https://openstax.org/books/writing-guide/pages/1-unit-introduction

Authors: Michelle Bachelor Robinson, Maria Jerskey, featuring Toby Fulwiler
Publisher/website: OpenStax
Book title: Writing Guide with Handbook
Publication date: Dec 21, 2021
Location: Houston, Texas
Book URL: https://openstax.org/books/writing-guide/pages/1-unit-introduction
Section URL: https://openstax.org/books/writing-guide/pages/12-4-annotated-student-sample-healthy-diets-from-sustainable-sources-can-save-the-earth-by-lily-tran

© Dec 19, 2023 OpenStax. Textbook content produced by OpenStax is licensed under a Creative Commons Attribution License . The OpenStax name, OpenStax logo, OpenStax book covers, OpenStax CNX name, and OpenStax CNX logo are not subject to the Creative Commons license and may not be reproduced without the prior and express written consent of Rice University.

Healthy Nutrition Essay Examples and Topics

Healthy lifestyle and eating, causes and effects of obesity essay, fast food vs. home cooking: lifestyle and traditions.

Words: 1645

Vegetarianism Health Benefits

Words: 1936

Was Food Healthier 100 Years Ago?

Words: 2038

Human Digestion

Problems and solutions of child obesity, the harmful effects of sugar on the human body.

Words: 2294

Perfect Diet for a Women’s College Basketball Player

Words: 2563

Energy Drinks: Benefits and Disadvantages

Words: 1234

Athletes Nutrition

Words: 1113

Nutrition & Students Academic Performance

Importance of healthy nutrition, overeating’s causes and problems, why junk food should cost more than healthy food, food ethics.

Words: 1367

On the Strategies for Healthy Eating Promotion

Health, safety and nutrition for the young child.

Words: 1662

Food and Nutrient Security Situation in Pakistan

Words: 2495

Nutritional Considerations for Elite Female Volleyball Players

Words: 4540

Tomato Nutrition Advantages and Disadvantages

Words: 1720

Childhood Obesity: The Precede-Proceed Model

The junk food’s risks, food safety and its application.

Words: 4192

Childhood Obesity: Causes/Solutions

Words: 1399

Nutrition: the Anthropometric Measurements

Words: 5979

Organic Food Is Not a Cure for Environmental and Health Issues

Words: 1000

Eating Insects Advantages

Determining protein concentration using kjeldahl method and fat content using bligh and dyer and soxhlet methods.

Words: 1017

Health Promotion for Childhood Obesity by Nazaret

How obesity affects our health, malnutrition: major risk factors and causes, can vegetarian diets be healthy.

Words: 1687

Differential Diagnosis in a Patient: Anorexia Nervosa

What are the benefits of organic foods.

Words: 1162

Comparison of Good and Bad Pizza

Obesity explained by drive reduction theory, impact of nutrition on wound healing.

Words: 1397

The Need for Protein in a Diet

Nutrition principles: child health.

Words: 3275

Macronutrients and Their Functions

College students’ healthy nutrition research.

Words: 1197

Diabetic Diet and Food Restrictions

The importance of study of clinical nutrition, personal health promotion plan.

Words: 1232

What’s Obesity: Brief Overview

Food addiction: how to overcome it, argument against protein supplement use by athletes.

Words: 1153

Benefits of Vegetarianism

Words: 1640

Helping Obesity in Our Schools

Words: 2451

Nutrition as an Aspect of Health

Words: 1439

“Fit and Well” by Thomas Fahey

Food labels and food security.

Words: 1702

Fat- and Water-Soluble Vitamins

Comparison of vitamin c content in different fruits.

Words: 1362

Good Nutrition and Balanced Diet

Words: 1443

Childhood Obesity as a Serious Public Health Problem

What is the cause of rising obesity in the america.

Words: 1413

Proven Benefits of Hot Drinks

Starbucks and caffeine: is it unhealthy.

Words: 1499

An Account of the Health Fair Day

Words: 4012

Nutrition Role in Skin Care and Wellness

Food & beverage choices and health impacts.

Words: 1746

Healthy Foods: Behavior Change Analysis

Words: 1141

Child Obesity in Australia

“salt, sugar and fat” a book by michael moss, vegetarianism relation with health and religion.

Words: 1372

Infant Feeding Options in the First Six Months

Increased nutrition regulations on fast food restaurants.

Words: 1248

Childhood Obesity Problem

Words: 1100

The Impact of DASH (Dietary Approach to Stop Hypertension) on African American

Words: 18922

Eating GMO Foods: Pros and Cons

The obesity reduction program in chesapeake.

Words: 1452

Eating Disorders and Nutritional Therapy

Words: 1169

Diabetes Due to Lack of Good Nutritional Access

Addressing malnutrition in tuberculosis patients, non-alcoholic and healthy cocktails’ benefits to market, eating habits, body weight, and self-esteem, summer food service program benefits, nutrition and rosacea: common triggers and dietary role.

Words: 4007

Identifying Malnutrition: Why Is It Important?

Beneficial health effects of cumin spices, intermittent fasting as way of obesity management, nutrition assessment: diagnosis and care plan, health promotion model: diet options, nutritional dangers during pregnancy, current foodborne outbreaks: enoki mushroom, eating habits and dietary acculturation effects, interview on perceptions of health & healthy eating, you are what you eat: to what extent is this true, the ironical information on human health.

Words: 1129

Effects of Plant-Based Diet on Human Body

Words: 2527

Omega-3 Fish Oil Used in Arthritis Treatment

Words: 2663

The Effects of Dairy Consumption on Cardiovascular Health

The diabetic plate and healthy nutrition, nutrient delivery in healthcare, antioxidants: the role in preventing cancer and heart disease, horned melon: the role in promoting health and fitness, the poor nutritional status of elderly people, obesity among black and hispanic adults, addressing an obesity problem: a coalition project.

Words: 2846

Low-Carb Diets and Their Crucial Benefits

Complementary vitamins: supplements vs. dietary sources, researching and analysis of nutrients, eating disorders among medical students, the effects of fast food consumption on obesity, aspects of the ketogenic diet: pros and cons, projects on exercise for combating obesity, nutrition and health promotion, the risk factors for childhood obesity, childhood obesity: review and recommendations, the workout and nutrition relationship, a healthy diet: influencing factors and culture, primary healthcare community resources.

Words: 2598

Recipes for School-Age Children and Cooking Demonstration

“the game changers” movie reflection, healthy nutrition: case study of malnutrition, aspects of food and nutrition myths.

Words: 1428

Genetically Modified Organisms (GMOs) in Food Production

Diet quality and late childhood development.

Homework Help
Essay Examples
Citation Generator
Writing Guides
Essay Title Generator
Essay Topic Generator
Essay Outline Generator
Flashcard Generator
Plagiarism Checker
Paraphrasing Tool
Conclusion Generator
Thesis Statement Generator
Introduction Generator
Literature Review Generator
Hypothesis Generator
Editing Service
Diet Plan Essays

Diet Plan Essays (Examples)

671+ documents containing “diet plan” .

Filter by Keywords:(add comma between each)

3-day diet plan to lose weight the.

3-Day Diet Plan to Lose Weight The 3-day diet plan should be as much as possible a low calorie type of diet. In a low calorie diet, there are findings that a person can lose as much as 10 lbs if the recommended diet is followed. A 3-day diet must also focus on a variety of foods. The Diet Channel Online suggests that mixing certain types of foods that create a reaction in your digestive system. The chemicals are supposed to boost your metabolism and help you burn fat at a higher rate than usual. When having a diet, the goal should not be just to lose weight. Aside from losing weight, a diet must not forget and should contain healthy foods that provide just enough nutrition to our body. Following is the famous 3-day diet that can be retrieved online. It is a suggested 3-day healthy diet where an individual can be….

Bibliography

Retrieved on May 15, 2005, from the Internet.

http://www.thedietchannel.com/3-day-diet.htm

3-day Diet Strategy.

Mcdonald's Diet Plan

McDonald's Diet Plan The McDonald's 'Diet Plan' Marketing Strategy: Third eek Core Strategy Americans love to eat. Americans love burgers and fries. But Americans also, by and large, want and need to lose weight to improve their health and appearance. Eating McDonald's food in reasonable portions will allow them to accomplish both objectives. They will look better, feel better, and still be able to eat convenient and tasty food. A value proposition is a clear statement of the tangible results a customer gets from using a company's products and services. (Konrath, 2005) McDonald's has always offered its customers financial value, in the form of cheap, tasty food. But now the value will be given to the customer in a way that is better for the customer's physical as well as financial health. This new key is portion control, as exemplified by the real-life example of a woman who lost weight eating nothing but food….

Works Cited

Konrath, Jill. (2005) "How to Write a Strong Value Proposition." Sideroad. Retrieved 27 Aug 2005 at http://www.sideroad.com/Sales/value_proposition.html

Nutrition Low Calorie Diet LCD

("Very Low Calorie Diets"). Some risks may be associated with both the LCD and the VLCD. Side effects of a very low calorie diet may include fatigue, nausea, or constipation ("Very Low Calorie Diets"). The formation of gallstones may also accompany the rapid weight loss associated with the VLCD ("Very Low Calorie Diets"). A low calorie diet like those recommended by the NHLBI may result in fewer side effects. A low calorie diet may become a relatively long-term solution to chronic health care issues that require weight loss and maintenance. The VLCD is more suitable for short-term use. In the case with severely obese individuals with health care issues, use over several months may be necessary. However, in the long-term, doctors and their patients should work together to craft an eating regimen that is low in calories yet enjoyable enough that the individual incorporates it as part of an overall lifestyle….

American Dietetic Association. (2002). "Weight Management." Journal of the American Dietetic Association 102: 1145-1155. Retrieved 20 Oct 2007 at http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_adar0802_ENU_HTML.htm

Lower Calorie, Lower Fat Alternative Foods." Retrieved 20 Oct 2007 at http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/lcal_fat.htm

Sample Reduced Calorie Menus." Retrieved 20 Oct 2007 at http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/sampmenu.htm

Very Low Calorie Diets." Weight Control Information Network. Retrieved 20 Oct 2007 at http://win.niddk.nih.gov/publications/low_calorie.htm

Health and Nutrition -- Diet

Therefore, the only value of a diet is in its capacity to be maintained over the course of a lifetime; otherwise there is no point to it. Nutritional Plan To lose excess body weight and maintain a healthy weight and body composition without excess fat over the long-term, the nutrition plan must eliminate fats of all kinds as much as possible as well as simple carbohydrates. Both fats and simple carbohydrates are readily converted to body fat if calorie consumption exceeds calorie expenditure. With respect to body weight issues, all sources of fat (i.e. both "good" fats and "bad" or saturated fats) are equally problematic. Meanwhile, complex carbohydrates need not be avoided or substantially restricted. Whereas simple carbohydrates (such as sugars, white flour, regular pasta, white rice, white potatoes, and some fruits) are easily converted into blood sugar and then stored as body fat, complex carbohydrates (such as dark wheat, semolina….

Source Consulted

Larson-Duyff, R. (2007). American Dietetic Association Complete Food and Nutrition

Guide. Hoboken, NJ: Wiley & Sons.

Nutrition Plan

Diet Plan (Anemia) NUTITION PLAN The following iron rich diet plan is designed to help my 18-year-old sister address her iron deficiency anemia. Health needs include a more balanced diet and healthier eating habits with more consistency. This includes 18 milligrams of iron per day (based on age, condition and gender). This nutritional recommendation will decrease anemia effects such as general fatigue and body chills. General Guidelines Three meals (with 2-3 snacks) per day are recommended for a balanced diet. This includes the appropriate intake of iron and other basic nutrients. Limits should be placed on white sugar, soda and sweets; they should be consumed in moderation or eliminated from her diet due to their low nutritional value. Iron rich foods are recommended -- lean poultry and fish are more easily absorbed sources of iron and foods high in Vitamin C aid in absorption. Choices include citrus juice and fruits, melons, dark green….

Pynaert, Delanghe, Temmerman, & De, H. (2007). Iron Intake in Relation to Diet and Iron Status of Young Adult Women. Annals of Nutrition & Metabolism, 51(2), 172-181. doi:10.1159/000103278

Action Strategy Assume Plan Start a Healthcare

Action Strategy Assume plan start a healthcare related business hometown. What products/services choose? Use BCG Matrix, General Electronic Model, MAC Model conduct analysis. List reference(s) APA format Action Strategy: BCG Matrix for a new weight loss (health-related) company Cash cows More and more Americans today are looking to lose weight. Weight-loss companies offer a variety of strategies, spanning from juice detoxes, online counseling for nutrition and exercise, gyms, prepared foods, to weight loss counseling. One 'cash cow,' given the popularity of dieting, is offering a prepaid package involving nutritional counseling, weekly meetings, and weigh-ins, along the lines of Weight Watchers. "Few diet plans have stood the test of time the way Weight Watchers has...One of the reasons Weight Watchers is so popular is because they don't force a taboo food list. You're wise enough to make your own choices of what to eat" (Weight Watchers plan, 2012, 3 Fat Chicks on a Diet).….

Conley, Mikaela. (2011).Jenny Craig tops list of best diets. ABC News. Retrieved:

http://abcnews.go.com/Health/jenny-craig-tops-list-best-diets-consumer-reports/story?id=13562649#.T-muy5g_xT4

Detox danger. (2009). The Chicago Tribune. Retrieved:

http://articles.chicagotribune.com/2009-01-23/news/0901230251_1_word-detox-detoxification-cranberry-juice

Prospects and Concerns of Paleo Diet

Pro and Cons of the Paleo Diet It is widely accepted that some basic changes in lifestyle and diet that took place, following the Neolithic evolution, and mostly following the Industrial evolution and the Modern Era, are very recent, when weighed on an evolutionary time-measuring scale. This mismatch that exists between western lifestyles and diet, and our ancient physiology, triggers several modern day diseases such as type 2 diabetes, obesity, epithelial cell cancers, etc., which were rarely or never seen in ancient non-westernized populations. It has therefore been proposed that one way of reducing these degenerative chronic diseases is to copy the diets and lifestyles of the ancient men. This research seeks to add to these issues by carrying out the analysis of the benefits and disadvantages of the Paleo diet to the health of humans through the nutrients it contributes to the human body (Coerdain 2011). Purpose and Scope of the….

Berardi, J. (Nov 17, 2014). The Pros and Cons of the Paleo Diet. Retrieved from http://www.huffingtonpost.com/john-berardi-phd/paleo-diet_b_5774200.html on 6 February 2016

Carrera-Bastos, P., Fontes-Villalba, M., O'Keefe, J.H., Lindeberg, S. & Cordain, L. (2001). The western diet and lifestyle and diseases of civilization. Research Reports in Clinical Cardiology. 2:15-35.

Cerling, T.E., Manthi, F.K., Mbua, E.N., Leakey, L.N., Leakey, M.G., Leakey, R.E, Brown, F.H., ... & Woodi, B.A. (2013). Stable isotope-based diet reconstructions of Turkana Basin hominins. Proc Natl Acad Sci .110 (26):10501-6.

Cordain L. (2011). The Paleo Diet Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat. Rev. ed. Hoboken, N.J: Wiley.

Marketing Plan for Liberty Travel Company

Dole and Chiquita - Organic Bananas Production Differentiation Going (Organic) Bananas When it comes to bananas, Dole has long been at a disadvantage. Dole is association for most Americans with pineapples and with various shady dealings in Hawai'i. If you want to go bananas, you go to Chiquita. This paper examines the marketing strategy currently employed by Dole Bananas, asking how well this company is doing against others in the banana business as well as asking from what other directions Dole might face competition in the future and how well it is prepared to meet those challenges. Chiquita is indeed Dole's major competitor at least in terms of banana sales (it is not a significant competitor in terms of pineapples, for example) and the two companies have clearly tried in recent years to differentiate themselves from each other so as to grab a larger share of the market. This is difficult for the two companies….

Roche, J. (1999). The international banana trade. New York: CRC Press.

A www.chiquita.com www.dole.com www.headlinewatch.com www.europe.cnn.com www.mindfully.org www.yale.edu

A Dietary Plan for an Active but Skinny Sports Active Bad Eater

Caloric and Energy Requirements Acceptable Macronutrient Distribution Rangers or AMDRs were established from evidence levels of consumption, which either increase or decrease the risk of developing disease conditions (Otten et al., n.d.; USDA, n.d.). These disease conditions include coronary heart disease, obesity, diabetes and cancer. An AMDR refers to a range of food intakes aimed at reducing the risk of these disease conditions. At the same time, AMDR provides sufficient intakes of essential nutrients, which meet the body's daily nutritional requirements for health and energy. In order to accomplish these goals, an average adult should obtain 45-65% carbohydrates, 20-35% from fat, and 10-35% from protein sources (Otten et al., USDA). Greg, who is a 19-year-old basketball player, weighs 84.82 kilograms. He stands .96520 meters and has a body mass index or MI of 22.5. Energy balance depends on intake from energy derived from food and drinks and the amount of energy used….

BIBLIOGRAPHY

Otten, J. et al., editors (n.d). Dietary reference intakes: the essential guide to nutrient

Requirement. National Academy of Sciences: Institute of Medicine of the National

Academies. Retrieved on October 26, 2015 from http://www.nap.edu/catalog/11537.html

USDA (n.d.)., Dietary reference intakes: estimated average requirements. Food and Nutrition Board: United States Department of Agriculture. Retrieved on October 26,

Diet and Diabetes Review 2-3 Sources of

diet and diabetes. Review 2-3 sources of information on diet and its effects on diabetes. Diet and diabetes are closely linked and very often this diet can be diet controlled. Diabetes is a disease that makes it hard for the body to control the level of glucose (the main form of sugar in the body) in the blood. There are three main types of diabetes: Type 1 which is insulin-dependent, Type 2 which is the most common and is not insulin-dependent and Gestational which occurs during pregnancy and goes away when the baby is born. Diet is an integral part of managing diabetes and is based on the treatment goals and a nutritional assessment that will take into account blood lipids, caloric needs and prevention of diabetes related complications. Because the body's ability to make and use insulin is compromised, the body can't regulate glucose and therefore, the diabetic has to regulate their sugar….

Diet for Diabetes." Kimberly Tessmer, RD, LD. http://www.health.discovery.com.2001

Diabetes and Diet. Http://www.diabetes-and-diet.com.2003.

Diet and Exercise

BMI BM A general plan for a person who is seeking to maintain a 2000 calorie/day diet must ensure that the proper nutrients are being consumed form optimum health. The following is a useful template that can be uses to help provide the necessary guidance for such a plan. Breakfast: One cup of a whole grain cereal with 1 cup of low fat milk with one slice of whole wheat toast with peanut butter, can provide a nutritious breakfast that provides enough calories and vitamins to help begin the day. A 6 oz glass of orange juice or other fruit drink can also be added to help provide the Vitamin C that is necessary as well. Calorie count: 450 Morning Snack To help keep the metabolism moving at a quick pace, a mid morning snack is required. This should include, 1 cup of low fat yogurt and an apple. Calorie count: 300 Lunch Lunch could include a….

Deurenberg, P., Weststrate, J.A., & Seidell, J.C. (1991). Body mass index as a measure of body fatness: age -- and sex-specific prediction formulas. British journal of nutrition, 65(02), 105-114.

Prentice, A.M., & Jebb, S.A. (2001). Beyond body mass index. Obesity reviews, 2(3), 141-147.

Plan on Taking Care Ofdiabetic Students

Diabetes and Self-Care Initiative Among High School Students The onset of modernization, coupled with the globalization process over the last 50 years has seen not just the spread of positive cultures and influences to different parts of the world but also the propagation of some negative health related conditions among them being diabetes. The importation of the western cultures to other regions including remote islands saw the carrying of the Western diets and ways of life some of which have had negative impacts. The fast foods, docile lifestyle perpetuated by the inactive entertainment from electronics have been a major cause of diabetes among the cultures that have adopted the Western cultures. The staggering number of new cases of diabetes among men and women who traditionally did not have such high numbers of diabetes is a cause of alarm. Worse still is the ever increasing number of children with type 1 diabetes….

Ajala, O., English, P., Pinkney, J. (2013). Systemic review and meta-analysis of different dietary approaches to the management of type 2 diabetes. American Journal of Clinical Nutrition, 97(3): 505-516.

Barnard, N., Cohen, J., Jenkins, D. et al. (2009). A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trial. The American Journal of Clinical Nutrition, 89(suppl): IS-9S.

Cunningham-Myrie, C., Theall, K., Yonger, N., et al. (2015). Associations between neighborhood effects and physical activity, obesity, and diabetes: The Jamaica Health and Lifestyle Survey, 2008. Journal of Clinical Epidemiology, 68(9): 970-978.

Reece, A. (2010). The fetal and maternal consequences of gestational diabetes mellitus.

Diet and Exercise for Diabetes Patients

Jamaica and DiabetesPart ICountry Selection: JamaicaThree of the leading causes of death in Jamaica are cardiovascular disease, diabetes, and cancer (Anderson & Tulloch-eid, 2019; Crawford et al., 2010; Ferguson et al., 2011. In fact, the egional Health Promotion and Education Officer at the Western egional Health Authority in Jamaica has reported that non-communicable diseases such as these are and have been the leading cause of death in the country for the past 30 years (Davis, 2018). Of these three, this paper will look in particularly at diabetesbut first it will discuss why all of them are a concern in Jamaica.First off is cardiovascular disease, which is a significant concern in Jamaica. The risk factors for cardiovascular disease, such as high blood pressure and diabetes, are prevalent in the Jamaican population (Ferguson et al., 2011). In addition, lifestyle choices such as smoking and lack of exercise contribute to the problem (Crawford….

ReferencesAnderson, M., & Tulloch-Reid, M. K. (2019). “How am I gonna cope?”: Caregivers of adolescents with diabetes in Jamaica. Chronic Illness, 15(4), 293-305.Cunningham?Myrie, C., Younger?Coleman, N., Tulloch?Reid, M., McFarlane, S., Francis, D., Ferguson, T., ... & Wilks, R. (2013). Diabetes mellitus in Jamaica: sex differences in burden, risk factors, awareness, treatment and control in a developing country. Tropical Medicine & International Health, 18(11), 1365-1378.Crawford, T. V., McGrowder, D. A., Barnett, J. D., McGaw, B. A., McKenzie, I. F., & James, L. G. (2012). Tobacco-related chronic illnesses: a public health concern for Jamaica. Asian Pacific journal of cancer prevention, 13(9), 4733-4738.Davis, B. (2008). Defeating Diabetes: Lessons from the Marshall Islands. Today’s Dietitian, 10(8), 24.Davis, G. (2018). NCDS Leading Cause of Death in Jamaica. Retrieved from https://jis.gov.jm/ncds-leading-cause-of-death-in-jamaica/ Ferguson, T. S., Francis, D. K., Tulloch-Reid, M. K., Younger, N. O. M., McFarlane, S. R., & Wilks, R. J. (2011). An Update on the Burden of Cardiovascular Disease Risk Factors in Jamaica. West Indian Med J, 60(4), 422.NGO LetterCreating Space for LifeMary Phillips, Executive Director5555 Fifty-first StreetPlain City, NJ 01012Dear Creating Space for Life, I am writing to introduce myself and to request your assistance in addressing diabetes in Jamaica. I am a concerned citizen and nursing student who has seen, firsthand, the negative effects that diabetes can have on individuals and families. Diabetes is a serious issue in Jamaica. According to the most recent data, diabetes affects approximately 11.1% of the Jamaican population (World Bank Development Indicators, 2022). This number is expected to rise in the coming years, due to factors such as rising obesity rates and lack of parks and investment to support outdoors activity, play and exercise (Cunningham-Myrie et al., 2013). Diabetes can lead to a number of health complications, including heart disease, kidney failure, and blindness. In addition, diabetes is a leading cause of death in Jamaica. Part of the big problem leading to the high prevalence of diabetes in Jamaica is the lack of health literacy on the topic and the lack of safe access to parks where people can recreate. Poverty and poor access to quality food items are other reasons: people there have gotten away from organic, healthy dieting, which is the cornerstone of health (Davis, 2008).I am writing because I believe that through the promotion of healthy dieting and exercise, we can begin to address this problem in a meaningful way. Regular exercise and a healthy diet are important for everyone, but they are especially important for people with diabetes (Davis, 2008). Exercise and a healthy diet can help to control blood sugar levels and prevent these complications.Your organization has a proven track record of success in addressing diabetes in other countries, and I believe that you can help Jamaica make progress on this issue there as well. I would be interested in discussing how you could provide support and/or sponsor a program to prevent and reduce diabetes in Jamaica. I am also aware that Creating Space for Life has previously provided funding for a chronic disease prevention project. I would like to request specific support and/or sponsorship to address diabetes in Jamaica. The funds will be used to promote healthy dieting and exercise through public service announcements, school programs, and community events. I believe that this is a worthwhile cause and that your organization’s mission is connected to the described project. Additionally, I believe that your financial assistance will support the plan designed to address diabetes in Jamaica. Thank you for your time and consideration. I look forward to hearing from you soon. Sincerely, ReferencesCunningham?Myrie, C., Younger?Coleman, N., Tulloch?Reid, M., McFarlane, S., Francis, D., Ferguson, T., ... & Wilks, R. (2013). Diabetes mellitus in Jamaica: sex differences in burden, risk factors, awareness, treatment and control in a developing country. Tropical Medicine & International Health, 18(11), 1365-1378.Davis, B. (2008). Defeating Diabetes: Lessons from the Marshall Islands. Today’s Dietitian, 10(8), 24.World Bank Development Indicators. (2022). Jamaica—Diabetes prevalence. Retrieved from https://tradingeconomics.com/jamaica/diabetes-prevalence-percent-of-population-ages-20-to-79-wb-data.html#:~:text=Jamaica%20-%20Diabetes%20Prevalence%20%28%25%20Of%20Population%20Ages,of%20development%20indicators%2C%20compiled%20from%20officially%20recognized%20sources .Annotated BibliographyAnderson, M., & Tulloch-Reid, M. K. (2019). “How am I gonna cope?”: Caregivers of adolescents with diabetes in Jamaica. Chronic Illness, 15(4), 293-305.This is a qualitative study that used focus groups to obtain a deeper and better understanding of the challenges of caring for someone with diabetes. As the researchers explain, challenges included keeping children healthy, managing conflict, and making good financial considerations in response to the medical needs of the patients. A big need was for assistance with diabetes education, support, and medical supplies.The qualitative study was helpful in showing from a personal point of view how difficult it can be to manage diabetes when it is in the family. It is well-known that in order to effectively manage diabetes, it is important to monitor blood sugar levels, eat a healthy diet, and exercise regularly. Yet this study showed that people still need support, supplies, and training in managing emotions.I would say that this study is very helpful in understanding the everyday reality of dealing with diabetes. It provides an up-close and personal perspective that quantitative studies simply cannot give. I would include this study for that reason into my research on this topic to show why intervention and support is needed for Jamaican families with regard to this issue.Barrett-Brown, P., McGrowder, D., & Ragoobirsingh, D. (2021). Diabetes education—Cornerstone in management of diabetes mellitus in Jamaica. AIMS Medical Science, 8(3), 189-202.This study shows how teaching about diabetes is really the most important step in managing the disease. The researchers supply good evidence for why learning about the symptoms and early warning signs of diabetes complications can help people in Jamaica catch problems early, prevent risk, and get the treatment they need to reduce the potential serious health problems.The study is well-founded on logic, evidence, and evidence-based practice. There is plenty of literature provided to support the framework of the researchers. The fact that the study is a cross-sectional study and uses statistical analysis helps to cement its case: there needs to be a combination of knowledge and willingness to comply with recommendations—and in many cases it was the compliance that was missing.In order to improve compliance in Jamaican populations, health care providers need to be able to motivate patients, and that is something they can do through health literacy—but they also need to address some of the concerns described by Cunningham-Myrie et al. (2013) and Davis (2008), because as Barrett-Brown et al. (2021) point out in this study, it is not all just about knowledge, for there are also compliance factors that need to be taken into consideration.Cunningham?Myrie, C., Younger?Coleman, N., Tulloch?Reid, M., McFarlane, S., Francis, D., Ferguson, T., ... & Wilks, R. (2013). Diabetes mellitus in Jamaica: sex differences in burden, risk factors, awareness, treatment and control in a developing country. Tropical Medicine & International Health, 18(11), 1365-1378.This article explains how “neighborhood disorder, perceived neighborhood safety” can affect the onset of diabetes (p. 970). The researchers show that there is a relationship between neighborhoods where there is a high rate of diabetes and poor safety preventing people from exercising outdoors. The sample consisted of 2848 participants from Jamaican neighborhoods. The researchers analyzed data “based on aggregate interviewer responses to systematic social observation questions” (p. 970). This was a strong study that showed how important it is to have safe neighborhoods and how unsafe neighborhoods can affect health and lead to problems like diabetes. It is well-documented in this study that living in an unsafe neighborhood can have a negative impact on health. Literature is cited showing that residents of unsafe neighborhoods are more likely to suffer from chronic stress, which can lead to a host of health problems including heart disease, high blood pressure, and diabetes. In addition, unsafe neighborhoods tend to have fewer resources like grocery stores and parks, which can make it difficult for residents to lead healthy lifestyles. It appears true that living in an unsafe neighborhood can increase the likelihood of being a victim of violence, which can lead to physical and emotional trauma. This would be a good source of information for my research paper, and I will probably use it along with the study by Davis (2008) to support the intervention.Davis, B. (2008). Defeating Diabetes: Lessons from the Marshall Islands. Today’s Dietitian, 10(8), 24. This article explains how the researcher found a population in the Marshall Islands that had developed diabetes after moving way from its traditional diet of fish and rice. The people had begun eating Westernized foods imported to the island and often pre-packaged and not organic. The researcher began a program to get the natives back onto their traditional diet, which also made them exercise more. In the end, the incidence of diabetes completely disappeared as a result of the intervention. While the argument presented in the article is compelling, it is important to consider its limitations. First, the study is based on observational data, which can be subject to bias. Second, it is possible that other factors, such as stress or pollution, may also contribute to the development of diabetes. Finally, it is worth noting that the article does not address the potential role of medications or surgery in the treatment of diabetes. However, taken together, these findings suggest that diet and exercise can play an important role in the prevention of this disease. The evidence is compelling and the researcher does make a convincing argument that appears valid. After reflecting upon the content, I would say that diet and exercise are important tools for preventing diabetes, and they can also help to manage the disease. People with diabetes should work with their healthcare team to develop a personalized plan that includes healthy eating and regular physical activity. Making these lifestyle changes can help to prevent complications from diabetes and improve overall health.Singh, S. G., & Aiken, J. (2017). The effect of health literacy level on health outcomes in patients with diabetes at a type v health centre in Western Jamaica. International journal of nursing sciences, 4(3), 266-270. The researchers conducted a correlational survey using random sampling to test 88 participants about their health literacy on diabetes. The researchers found the participants to have limited health literacy. However, they did not note any statistical correlation between health literacy and diabetes outcomes. The study used a very small sample size, and although it was randomly selected the sample was not big enough to ensure validity of findings or to really be generalizeable. The study’s conclusion, therefore, is not very meaningful and should be taken with a grain of salt. Other research has suggested that health literacy can be part of a prevention and intervention strategy—but of course action has to be coupled with knowledge, and that concept was not indicated in this study. Overall, I would say that this study is not very helpful, particularly due to the small sample size and its limitations. The idea of testing the correlation between literacy and diabetes outcomes is an important one—but it would require a much larger sample in order to be truly statistically significant and valid based upon the population that is under scrutiny, which in this case is Western Jamaica. Still, the study concept is helpful and should be the focus of future research in my opinion.

Low Carbohydrate Diet Results

Dieting Factors Americans spend billions of dollars on weight-loss products and programs every year. Despite this, most people do not lose the amount they would like or, if they do, regain the weight after a short period of time. The problem lies with following specific fads that emphasize one type of eating pattern. The low-carbohydrate diet, which has been popular off-and-on-again since the mid-1800s, exemplifies such a diet program. Studies do show that the low-carbohydrate diet can offer some benefits, but over the long-term does not offer any more advantages than any other diet. Other factors, such as adherence to the diet and lifestyle are more important to the equation. Americans spent approximately $60 billion in 2009 on weight loss products and programs, including so-called "special" diet foods, appetite suppressants, diet books, exercise memberships, workout videos, and stomach-clamping surgery (World Health Organization, 2010). Yet obesity, especially among children and youth, continues to….

Dansinger, ML, Gleason, J., Griffith, J.L., Selker, H.P., & Schaefer, E.J. (2005) Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction. A Randomized Trial JAMA. 293:43-53.

Hellmich, N. Success of Atkins diet is in the calories. USA Today

Foster, G.D. et al. (2003) A multicenter, randomized, controlled trial of a low-carbohydrate diet for obesity. New England Journal of Medicine 348:2082-2090

Lecture material from course.

Analysis of My Diet Using Supertracker

Diet Assessment My nutrient report reveals a number of different things. The first thing that is interesting is that the three day period for which I tracked my diet was perhaps not indicative of my normal consumption levels. I was traveling to hang out with friends and as a result, I ate more junk food, exercised less and drank more than I usually would. I was actually surprised when entering the results that I ate burritos on each of the three days. While I do enjoy a nice burrito every now and again, I do not normally eat one every single day. But, the thing about having a nutrition plan is that people often stick to it, and then blow it up for special occasions like travel or holidays, leading to weight gain that can be hard to remove later. So it is important to track one's consumption even while traveling….

Health - Nutrition

3-Day Diet Plan to Lose Weight The 3-day diet plan should be as much as possible a low calorie type of diet. In a low calorie diet, there are findings…

McDonald's Diet Plan The McDonald's 'Diet Plan' Marketing Strategy: Third eek Core Strategy Americans love to eat. Americans love burgers and fries. But Americans also, by and large, want and need…

("Very Low Calorie Diets"). Some risks may be associated with both the LCD and the VLCD. Side effects of a very low calorie diet may include fatigue, nausea, or…

Business - Miscellaneous

Therefore, the only value of a diet is in its capacity to be maintained over the course of a lifetime; otherwise there is no point to it. Nutritional Plan To…

Creative Writing

Diet Plan (Anemia) NUTITION PLAN The following iron rich diet plan is designed to help my 18-year-old sister address her iron deficiency anemia. Health needs include a more balanced diet…

Health - Nursing

Pro and Cons of the Paleo Diet It is widely accepted that some basic changes in lifestyle and diet that took place, following the Neolithic evolution, and mostly following the…

diet and diabetes. Review 2-3 sources of information on diet and its effects on diabetes. Diet and diabetes are closely linked and very often this diet can be diet controlled. Diabetes…

Not Specified

BMI BM A general plan for a person who is seeking to maintain a 2000 calorie/day diet must ensure that the proper nutrients are being consumed form optimum health. The…

Research Paper

Business - Ethics

Diabetes and Self-Care Initiative Among High School Students The onset of modernization, coupled with the globalization process over the last 50 years has seen not just the spread of positive…

Multiple Chapters

Dieting Factors Americans spend billions of dollars on weight-loss products and programs every year. Despite this, most people do not lose the amount they would like or, if they do,…

Diet Assessment My nutrient report reveals a number of different things. The first thing that is interesting is that the three day period for which I tracked my diet was…

Undergraduate
High School
Architecture
American History
Asian History
Antique Literature
American Literature
Asian Literature
Classic English Literature
World Literature
Creative Writing
Linguistics
Criminal Justice
Legal Issues
Anthropology
Archaeology
Political Science
World Affairs
African-American Studies
East European Studies
Latin-American Studies
Native-American Studies
West European Studies
Family and Consumer Science
Social Issues
Women and Gender Studies
Social Work
Natural Sciences
Pharmacology
Earth science
Agriculture
Agricultural Studies
Computer Science
IT Management
Mathematics
Investments
Engineering and Technology
Engineering
Aeronautics
Medicine and Health
Alternative Medicine
Communications and Media
Advertising
Communication Strategies
Public Relations
Educational Theories
Teacher's Career
Chicago/Turabian
Company Analysis
Education Theories
Shakespeare
Canadian Studies
Food Safety
Relation of Global Warming and Extreme Weather Condition
Movie Review
Admission Essay
Annotated Bibliography
Application Essay
Article Critique
Article Review
Article Writing
Book Review
Business Plan
Business Proposal
Capstone Project
Cover Letter
Creative Essay
Dissertation
Dissertation - Abstract
Dissertation - Conclusion
Dissertation - Discussion
Dissertation - Hypothesis
Dissertation - Introduction
Dissertation - Literature
Dissertation - Methodology
Dissertation - Results
GCSE Coursework
Grant Proposal
Marketing Plan
Multiple Choice Quiz
Personal Statement
Power Point Presentation
Power Point Presentation With Speaker Notes
Questionnaire
Reaction Paper
Research Paper
Research Proposal
SWOT analysis
Thesis Paper
Online Quiz
Literature Review
Movie Analysis
Statistics problem
Math Problem
All papers examples
How It Works
Money Back Policy
Terms of Use
Privacy Policy
We Are Hiring

A Healthy Eating Plan, Essay Example

Pages: 5

Words: 1258

Hire a Writer for Custom Essay

Use 10% Off Discount: "custom10" in 1 Click 👇

You are free to use it as an inspiration or a source for your own work.

Introduction

During the time frame in which I tracked my nutritional intake I found out that little changes and slight variations to eating habits could make an impact. In my normal eating process not much thought was placed on what I was about to consume other than price, quantity and value. When my diet was documented and reviewed I saw room for improvement in areas that were not previously readily visible without the recording of the results. With this greater insight I was able to view the shortcoming and missing links of my current diet. In the world in which we live, the availability and accessibility of food choices symbiotically matched with my raised awareness of my dietary selections will result in healthier food choices and motivation to eat a healthy diet.

Food Diary Assessment: My Current Eating Habits

My current eating habits are varied in terms of amounts of each recommended group each day. I completely over indulged when it came to the meat and beans section. Food portioning and food selection were a hidden problem until it was unearthed utilizing the tracker tool. During the three day analysis, I noticed that food selection was based on my wants and the environment I was in instead of selection on nutritional needs, benefits and results. Food selection is imperative to health and function of our bodies. In order to perform at my peak ability I need to fuel to do so, garbage in, and garbage out.

So after the review of my eating habits shown by my inputs into the analysis tool I see that there is a lot of work to be accomplished but I can do so with slight changes coupled with the increased awareness of my eating habits. I was unaware of the amount of discretionary calories (solid fats, added sugars, and alcohol) I was consuming during the course of the day until I had to write it all down for analysis. I also was consuming over the recommended amounts of sodium, cholesterol and total fat. The results were easy to understand and showed me there was room for improvement and the key areas I needed to target to meet those dietary goals and objectives.

My Pyramid Tracker: My Nutritional Recommendations

The results of my food pyramid tracker were not what I predicted my anticipated results would be. The recommendations for consumption were:

Milk- 3 Cups

Meat and Beans- 5.5 ounces

Vegetables- 2.5 cups

Fruits- 2 cups

Grains- 6ounces

I was completely under my recommendations on milk and vegetables but my recent addition of fruit smoothies to my diet were helping out the fruit consumption portion. Over the course of the day I missed out on taking advantage regarding hitting my recommended values because I was substituting the wrong food groups into my diet.

The recommendations made by My Pyramid Tracker provided great guidance into the amounts of each component I need to consume and a real time tracker of what I have eaten for the day. If I miss a key component at lunch I can make it up at dinner. On the days that the results showed I was over my meat and beans component I could readjust my dinner plans to accommodate my need for vegetables and fruits. All in all the recommendations from My Pyramid Tracker was to increase my fruit and vegetable consumption and limit my consumption of meats to the recommended 5.5 ounces per day.

Implementation of My Healthy Eating Plan

With the new found insight into my diet I am able to have greater control of the types of food I consume. The My Pyramid Tracker is a great tool to help steer my eating habits toward the results of a healthier lifestyle instead of eating just to have the sensation of being full with varied results on nutrition, proportions or caloric necessity. The greatest impact the tool had on my diet selection was the ability to review what I consumed and then tactically plan what I needed to eat for the next couple of meals.

During the review process of my diet I found that I was not consuming nearly enough fruit. In order to make up for the lack of fruit in my diet I tried to eat an apple every now and then but it was not fitting my lifestyle or taste pallet. I opted for a mix of fruit, milk and vegetables as a smoothie to fulfill the requirements of all of my fruits, a majority of my milk and a quarter of my vegetable recommendations. Having the smoothie was like bringing having Morgan Freeman read your child a bedtime story. It gets the job done and greatly exceeds expectations.

Another key aspect on what I learned to improve my health and eating habits was the foods that sneak into my diet. Small things that really serve little to no nutritional value such as snacks, candies or calorie laden drinks. All of these items, although difficult, will be slowly removed from my diet. In times when a small snack is needed, I can fill that void with a pre-made smoothie or piece of fruit until I have my next meal.

Nutrients in My Diet

My total caloric intake was slightly over my recommended or acceptable range but that could be attributed to my consumption of discretionary calories. My top five and bottom five nutrients according to need were

Top (Over Abundant): Protein, Carbohydrates, Cholesterol, Sodium and Phosphorus

Bottom (Lacking): Vitamin A, B, C, Folate, and Calcium

My over abundant nutrients are necessary for the human body to run and build itself but having too much can lead to an overabundance of stored fatty tissue. High cholesterol and sodium can lead to heart disease and hypertension and too much phosphorus can lead to kidney disease(Chandler, 2011). All of these issues can be resolved by examining the nutritional values of the foods I eat and diverting my protein rich diet into a more balanced diet including all aspects of the food pyramid.

Even more concerning, regarding my nutritional intake, was the lack important vitamins that are vital for my health and existence. Vitamin A is used to help regulate the immune system, vision, and cell division. Vitamin B, which is made up of B1, 2, 3, 6, 7, 9 and 12 supports metabolism, cell growth and the immune system (Lieberman & Bruning, 2007). I am also lacking in Calcium which imperative for woman to negate the onslaught of osteoporosis. Some of the foods that were great for my diet that I included are almonds, tuna fish and yogurt. These foods are packed full of nutritional value as opposed to some of my other food choices such as candy, regular soda and alcoholic beverages which contain nothing beneficial to my diet or overall nutritional fortitude.

Overall the tool gave me better visibility into my dietary choices. The experience showed me where I could make different choices in my food selection so that I can have a well-balanced and nutritionally sound diet. My diet did not include the appropriate levels of nutrition to provide my body with the right amounts for growth, development, sustainment or prevention of future disease and ailments. Great insight in to my diet provided more than just facts and figures about food intake but the tools necessary to make a positive change for overall health.

Chandler, S., (2011). Why is too much phosphorus in the diet bad for you? Retrieved from http://www.livestrong.com/article/419821-why-is-too-much-phosphorus-in-the-diet-bad-for-you/#ixzz1bKrL75Dphttp://www.livestrong.com/article/419821-why-is-too-much-phosphorus-in-the-diet-bad-for-you

Lieberman, H., & Bruning, N. P. (2007). The real vitamin and mineral book, the definitive guide to designing your personal supplement program . Avery Pub Group. Retrieved from http://books.google.com/books/feeds/volumes?q=158333274X

United States Department of Agriculture, (2011). Mypyramid tracker. Retrieved from www.mypyramidtracker.gov

Stuck with your Essay?

Get in touch with one of our experts for instant help!

My Healthy Eating Plan, Essay Example

Lifespan Nutritional Needs, Essay Example

Time is precious

don’t waste it!

Plagiarism-free guarantee

Privacy guarantee

Secure checkout

Money back guarantee

Related Essay Samples & Examples

Voting as a civic responsibility, essay example.

Pages: 1

Words: 287

Utilitarianism and Its Applications, Essay Example

Words: 356

The Age-Related Changes of the Older Person, Essay Example

Pages: 2

Words: 448

The Problems ESOL Teachers Face, Essay Example

Pages: 8

Words: 2293

Should English Be the Primary Language? Essay Example

Pages: 4

Words: 999

The Term “Social Construction of Reality”, Essay Example

Words: 371

An official website of the United States government

Here’s how you know

The .gov means it’s official.

Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you’re on a federal government site.

The site is secure.

The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely.

My Saved Recipes
My Cookbooks
MyPlate Quiz Results
Manage Account

MyPlate Plan

Back to Tools

The MyPlate Plan* shows your food group targets – what and how much to eat within your calorie allowance.

Your food plan is personalized, based on your:

Physical activity level

To get started, click on the "Start" button. You can also find out your MyPlate Plan in Spanish .

Get the MyPlate Plan widget to post or share on your blog or website!

Get the Widget

*The MyPlate Plan calculator uses different formulas based on the user's age, and additional adjustment factors may be applied based on other user-entered information.

In general, for ages 12 months to 8 years the Dietary Reference Intakes (2002) are used. For ages 9-18 years, Estimate Energy Requirement (EER) formulas (2006) are used with factors applied based on Body Mass Index (BMI) percentile. For ages 19+, Estimate Energy Requirement (EER) formulas (2006) are used with factors applied based on calculated BMI. Calculations for people who are pregnant or lactating vary based on age and other factors.

Already know your plan?

The MyPlate Plans are available below. Use only the plan that is right for you!

Note: If you are on a mobile device, you may need to turn your phone to see the full table.

Talk with your health care provider about an eating pattern and physical activity program that is right for you.

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025

An official website of the United States government

Here’s how you know

Official websites use .gov A .gov website belongs to an official government organization in the United States.

Secure .gov websites use HTTPS A lock ( A locked padlock ) or https:// means you’ve safely connected to the .gov website. Share sensitive information only on official, secure websites.

Heart-Healthy Living
High Blood Pressure
Sickle Cell Disease
Sleep Apnea
Information & Resources on COVID-19
The Heart Truth®
Learn More Breathe Better®
Blood Diseases and Disorders Education Program
Publications and Resources
Blood Disorders and Blood Safety
Sleep Science and Sleep Disorders
Lung Diseases
Health Disparities and Inequities
Heart and Vascular Diseases
Precision Medicine Activities
Obesity, Nutrition, and Physical Activity
Population and Epidemiology Studies
Women’s Health
Research Topics
Clinical Trials
All Science A-Z
Grants and Training Home
Policies and Guidelines
Funding Opportunities and Contacts
Training and Career Development
Email Alerts
NHLBI in the Press
Research Features
Past Events
Upcoming Events
Mission and Strategic Vision
Divisions, Offices and Centers
Advisory Committees
Budget and Legislative Information
Jobs and Working at the NHLBI
Contact and FAQs
NIH Sleep Research Plan
< Back To Education and Awareness

DASH Eating Plan

Following DASH
Living with DASH
Educational Resources

Description of the DASH Eating Plan

The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:

Eating vegetables, fruits, and whole grains
Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
Limiting sugar-sweetened beverages and sweets

Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a 2,000-calorie-a-day diet.

*1,500 milligrams (mg) sodium lowers blood pressure even further than 2,300 mg sodium daily.

When following the DASH eating plan, it is important to choose foods that are:

Low in saturated and trans fats
Rich in potassium, calcium, magnesium, fiber, and protein
Lower in sodium

Infographic with list of healthy DASH food, and food to avoid. See description.

Related News

Nih-supported dash diet tops rankings for “heart-healthy” and “healthy eating”.

A mother, daughter, and father prepare a heart-healthful meal with colorful vegetables in the kitchen

Home — Essay Samples — Nursing & Health — Diet — Three Day Diet Analysis: A Closer Look at Nutritional Choices

Three Day Diet Analysis: a Closer Look at Nutritional Choices

Categories: Diet Dieting

About this sample

Words: 610 |

Published: Sep 12, 2023

Words: 610 | Page: 1 | 4 min read

Day 1: a balanced start, day 2: nutrient variability, day 3: a balanced finish, analysis and reflection.

Diverse Nutrient Intake: My diet was most nutritious when it included a variety of fruits, vegetables, lean proteins, and whole grains. These foods provided essential vitamins, minerals, and macronutrients for overall health.
Processed Foods: There were instances, particularly on the second day, when I consumed processed foods with higher sodium and saturated fat content. Reducing the intake of such foods and opting for healthier alternatives is essential for long-term health.
Hydration: The analysis highlighted the importance of staying hydrated throughout the day. Adequate water intake is crucial for digestion, energy levels, and overall well-being.
Portion Control: Paying attention to portion sizes is key to maintaining a balanced diet. Mindful eating and portion control can help prevent overconsumption of calories.

Cite this Essay

Let us write you an essay from scratch

450+ experts on 30 subjects ready to help
Custom essay delivered in as few as 3 hours

Get high-quality help

Prof Ernest (PhD)

Verified writer

Expert in: Nursing & Health

+ 120 experts online

By clicking “Check Writers’ Offers”, you agree to our terms of service and privacy policy . We’ll occasionally send you promo and account related email

No need to pay just yet!

Related Essays

2 pages / 841 words

4 pages / 1775 words

2 pages / 947 words

1 pages / 328 words

Remember! This is just a sample.

You can get your custom paper by one of our expert writers.

121 writers online

Still can’t find what you need?

Browse our vast selection of original essay samples, each expertly formatted and styled

Related Essays on Diet

European Food Information Council. (n.d.). Mediterranean diet. Retrieved from 2274-2284.

The Three Day Diet, also known as the Military Diet, is a popular fad diet that claims to help individuals lose up to 10 pounds in just three days. This diet is said to be a quick and effective way to shed unwanted pounds, but [...]

Fung, Jason, and Jimmy Moore. 'The Complete Guide to Fasting.' Victory Belt Publishing, 2016.Fung, Jason. 'The Obesity Code: Unlocking the Secrets of Weight Loss.' Greystone Books, 2016.Mattson, Mark P., Rafael de Cabo, and [...]

Mattson, M. P., Longo, V. D., & Harvie, M. (2016). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46-58.Antoni, R., Johnston, K. L., Collins, A. L., & Robertson, M. D. (2018). [...]

The Atkins diet was immensely popular in the early 2000s and is often credited as being one of the forefathers to the Paleo diet and other recent low-carb diet programs. Anecdotally, many have sworn by low-carb diets, but is [...]

What is a good diet? Is it good if it makes you lose weight? Perhaps it’s considered a great diet if you drop weight rapidly or does that harm us in ways we don’t even consider? These are some of the questions we will be asking [...]

Get Your Personalized Essay in 3 Hours or Less!

We use cookies to personalyze your web-site experience. By continuing we’ll assume you board with our cookie policy .

Instructions Followed To The Letter
Deadlines Met At Every Stage
Unique And Plagiarism Free

Weight Management
Nutrition Facts
Nutrition Basics
Meal Delivery Services
Fitness Gear
Apparel & Accessories
Recipe Nutrition Calculator
Weight Loss Calorie Goal
BMI Calculator
Body Fat Percentage Calculator
Calories Burned by Activity
Daily Calories Burned
Pace Calculator
Editorial Process
Meet Our Review Board

7-Day Healthy and Balanced Meal Plan Ideas: Recipes & Prep

Eliza Savage, MS, RD, CDN, RYT, is the Editorial Director at Verywell Fit, a registered dietitian, a registered yoga teacher, and a published author.

Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4.

Verywell / Amelia Manley

Why Nutrition is Important for a Healthy and Balanced Diet

What to eat for a healthy balanced diet.

Meal Planning

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle . Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Consuming a healthy, balanced diet is a goal for many people. While this is an excellent goal for health reasons, the terms "healthy" and "balanced" will vary for each individual. A healthy, balanced diet generally means one that is rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. A meal plan is a great tool to help you plan.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

A healthy, balanced diet looks different for each person, as nutrition needs vary based on gender, height, weight, activity level, and many more factors. When thinking about what is "healthy" and "balanced" for you, there are many considerations. Think about taste preferences, nutrition needs, cooking ability, medical conditions, budget, and more.

Planning a daily menu isn't difficult as long as each meal and snack has some protein, fiber, complex carbohydrates , and a little bit of fat. You may want to plan approximately 100 to 250 calories for each snack and 300 to 600 calories per meal; however, you may need more or less depending on your hunger levels and energy needs.

A healthy diet generally includes a combination of the following:

Vegetables: Always a smart choice, aim to fill about half your plate with veggies. Add plenty of cruciferous veggies like broccoli, leafy greens, as well as colorful options like peppers.
Fruits: Go for fresh fruit whenever possible and try a variety of colors. Berries, grapes, apples, and grapefruits make great choices.
Whole grains: Eating grains in their whole form provides additional fiber and nutrients. This includes brown rice, oats, and 100% whole grain breads.
Lean protein: High in protein and relatively low in fat, lean proteins include grilled chicken, ground turkey, and white fish.
Healthy fats: Fatty fish, such as salmon and tuna, as well as nuts, such as walnuts, provide essential omega-3 fatty acids. Avocados are a great source of beneficial unsaturated fats.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 2,000 to 2,200 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately. There are also several helpful fitness books that cover all things health and nutrition to help you find the best meal plan to meet your goals.

Each day includes three meals and three snacks and has a healthy balance of carbohydrates, fats, and proteins. You'll also get plenty of fiber from whole grains, fruits, vegetables, and legumes.

It's OK to swap out similar menu items, but keep cooking methods in mind. Replacing a sirloin steak with grilled chicken is fine, for instance, but replacing it with chicken-fried steak isn't going to work because of the breading changes the fat, carb and sodium counts—and the calories. Finally, you can adjust your calorie intake by eliminating snacks if you want to lose weight or eating larger snacks if you want to gain weight.

Download the 1-Week Healthy and Balanced Meal Plan

Download the meal plan.

One grapefruit
Two poached eggs (or fried in a non-stick pan)
One slice 100% whole wheat toast

Macronutrients: approximately 327 calories, 18 grams protein, 41 grams carbohydrates, and 11 grams fat

1 cup plain yogurt with 1 tablespoon honey

Macronutrients: 324 calories, 14 grams protein, 62 grams carbohydrates, 4 grams fat

6 ounces grilled chicken breast
Large garden salad (3 cups mixed greens with 1 cup cherry tomatoes, 1/4 avocado , topped with 2 tablespoons balsamic vinaigrette)

Macronutrients: 396 calories, 41 grams protein, 18 grams carbohydrates, 18 grams fat

1 cup (about 10) baby carrots
3 tablespoons hummus
1/2 piece of pita bread

Macronutrients: 192 calories, 7 grams protein, 31 grams carbohydrates, 5 grams fat

1 cup steamed broccoli
1 cup of brown rice
Halibut (4-ounce portion)

Macronutrients: 399 calories, 34 grams protein, 57 grams carbohydrates, 4 grams fat

Two pitted Medjool dates
1 ounce 70% dark chocolate

Macronutrients: 302 calories, 3 grams protein, 49 grams carbohydrates, 12 grams fat

Daily Totals: 1,940 calories, 117 grams protein, 258 grams carbohydrates, 55 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

One whole-wheat English muffin with 2 tablespoons peanut butter

Macronutrients: 391 calories with 14 grams protein, 52 grams carbohydrates, and 17 grams fat

One 7-ounce container 2% plain Greek yogurt with 1/2 cup blueberries

Macronutrients: 188 calories, 20 grams protein, 19grams carbohydrates, 4 grams fat

Turkey sandwich (6 ounces of turkey breast meat, large tomato slice, green lettuce, 1/4 avocado, and 2 teaspoons honey mustard on two slices of whole wheat bread)

Macronutrients: 540 calories, 59 grams protein, 34 grams carbohydrates, 18 grams fat

1 cup (about 30) grapes

Macronutrients: 100 calories, 1 grams protein, 27 grams carbohydrates, 0 grams fat

5-ounce sirloin steak
One roasted sweet potato
1 cup cooked spinach (made with 2 teaspoons olive oil)
1 cup green beans

Macronutrients: 612 calories, 48 grams protein, 40 grams carbohydrates, 30 grams fat

1 cup plain popcorn

Macronutrients: Approximately 214 calories, 2.9 grams protein, 17 grams carbohydrates, 3 grams fat

Daily Totals: 2,045 calories, 145 grams protein, 188 grams carbohydrates, 85 grams fat

Overnight Oats (one mashed banana, 2 tablespoons chia seeds, 1/2 cup oats, 1 cup almond milk, 1 teaspoon cinnamon)

Macronutrients: approximately 431 calories with 12 grams protein, 73 grams carbohydrates, 13 grams fat

One fresh pear
1 ounce (22) almonds

Macronutrients: 271 calories, 7 grams protein, 33 grams carbohydrates, 15 grams fat

One fried egg
One slice whole wheat bread
1/2 avocado, mashed
1 medium apple

Macronutrients: 408 calories, 13 grams protein, 48 grams carbohydrates, 21 grams fat

1 cup baby carrots
1 cup cherry tomatoes

Macronutrients: 140 calories, 6 grams protein, 21 grams carbohydrates, 5 grams fat

One whole wheat english muffin
One slice tomato, two leaves lettuce, one slice onion
5-ounce turkey burger
2 tablespoons ketchup

Macronutrients: 531 calories, 43 grams protein, 38 grams carbohydrates, 24 grams fat

1 cup of ice cream
1 cup fresh raspberries

Macronutrients: 337 calories, 6 grams protein, 46 grams carbohydrates, 15 grams fat

Daily Totals: 2,118 calories, 86 grams protein, 259 grams carbohydrates, 93 grams fat

Two slices 100% whole wheat toast with 2 tablespoons peanut butter

Macronutrients: approximately 454 calories with 16 grams protein, 62 grams carbohydrates, and 18 grams fat

1 cup grapes
1 ounce (14) walnuts

Macronutrients: 290 calories, 5 grams protein, 31 grams carbohydrates, 19 grams fat

Tuna wrap with one wheat flour tortilla, 1/2 can water-packed tuna (drained), 1 tablespoon mayonnaise, lettuce, and sliced tomato
1/2 sliced avocado

Macronutrients: 496 calories, 27 grams protein, 28 grams carbohydrates, 132grams fat

1 cup cottage cheese (1% fat)
1/2 cup blueberries

Macronutrients: 205 calories, 29 grams protein, 17 grams carbohydrates, 3 grams fat

1 1/2 cups whole wheat pasta
1 cup tomato sauce
Small garden salad (1 cup mixed greens with one half cup cherry tomatoes topped with one tablespoon balsamic vinaigrette)

Macronutrients: 472 calories, 18 grams protein, 91 grams carbohydrates, 8 grams fat

Macronutrients: 95 calories, 0.5 grams protein, 25 grams carbohydrates, 0.3 grams fat

Daily Totals: 2,012 calories, 96 grams protein, 255 grams carbohydrates, 80 grams fat

One whole wheat bagel
3 tablespoons cream cheese

Macronutrients: approximately 441 calories with 15 grams protein, 59 grams carbohydrates, and 16 grams fat

1 cup cauliflower pieces
2 tablespoons ranch dressing

Macronutrients: 191 calories, 3 grams protein, 15 grams carbohydrates, 14 grams fat

Veggie burger
Whole grain bun
One slice cheddar cheese
One sliced apple

Macronutrients: 573 calories, 25 grams protein, 62 grams carbohydrates, 26 grams fat

2 tablespoons peanut butter

Macronutrients: 293 calories, 8 grams protein, 35 grams carbohydrates, 16 grams fat

4 ounces trout filet
1 cup steamed green beans
1 cup brown rice
One small garden salad with 1 tablespoon salad dressing

Macronutrients: 526 calories, 38 grams protein, 60 grams carbohydrates, 15 grams fat

One fresh peach

Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0.4 grams fat)

Daily Totals: 2,092 calories, 90 grams protein, 249 grams carbohydrates, 88 grams fat

One (7-ounce) container of 2% Greek yogurt
One hard-boiled egg

Macronutrients: approximately 323calories with 27 grams protein, 35 grams carbohydrates, and 9 grams fat

10 whole wheat pretzel twists

Macronutrients: 305 calories, 10 grams protein, 55 grams carbohydrates, 6 grams fat

One whole wheat tortilla
4 ounces turkey
1 cup mixed greens
1 tablespoon honey mustard

Macronutrients: 531 calories, 43 grams protein, 25 grams carbohydrates, 28 grams fat

1/2 ounce (11) almonds

Macronutrients: 153 calories, 5 grams protein, 20 grams carbohydrates, 8 grams fat

5 ounces pork loin
Small garden salad with 1 tablespoon vinaigrette
1 medium baked sweet potato
5 asparagus spears

Macronutrients: 440 calories, 42 grams protein, 31 grams carbohydrates, 16 grams fat

One medium chocolate chip cookie
1 cup sliced strawberries

Macronutrients: 201 calories, 3 grams protein, 32 grams carbohydrates, 8 grams fat

Daily Totals: 1,952 calories, 130 grams protein, 198 grams carbohydrates, 75 grams fat

1 cup cooked oatmeal
1/2 cup non-fat milk
2 tablespoons almond butter

Macronutrients: 439 calories, 17 grams protein, 50 grams carbohydrates, 21 grams fat

One (7-ounce) container 2% Greek yogurt

Macronutrients: 241 calories, 20 grams protein, 33 grams carbohydrates, 4 grams fat

6-ounce baked chicken breast
Large garden salad with tomatoes and onions and 2 tablespoons balsamic vinaigrette
One baked sweet potato

Macronutrients: 708 calories, 45 grams protein, 42 grams carbohydrates, 40 grams fat

1 cup raw broccoli florets

Macronutrients: 168 calories, 8 grams protein, 26 grams carbohydrates, 6 grams fat

4-ounce serving of baked or grilled salmon
Five asparagus spears

Macronutrients: 468 calories, 31 grams protein, 49 grams carbohydrates, 16 grams fat

(Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0 grams fat)

Daily Totals: 2,093 calories, 124 grams protein, 218 grams carbohydrates, 86 grams fat

How to Meal Plan for a Healthy, Balanced Diet

Eating breakfast will help you start your day with plenty of energy. Choose protein and fiber for your breakfast.
A mid-morning snack is totally optional . If you eat a larger breakfast, you may not feel hungry until lunchtime. However, if you're feeling a bit hungry and lunch is still two or three hours away, a light mid-morning snack provide satiety.
Lunch is often something you eat at work or school , so it's a great time to pack a sandwich or leftovers that you can heat and eat.
A mid-afternoon snack is also optional . Prioritize protein, healthy fat, and fiber to keep you going until dinnertime.
Dinner can sometimes feel like a feat to cook and prep, but it can be very simple. Consider stocking up on meal prep containers so you can chop and store vegetables ahead of time, as well as easily reheat food. For an easy trick, mentally divide your plate into four quarters. One-quarter is for your meat or protein source, one-quarter is for a complex carbohydrate, and the last two quarters are for green and colorful vegetables or a green salad.
A complex carbohydrate-rich evening snack may help you sleep . Avoid snacking on high sugar items before bedtime.

Planning healthy meals isn't difficult, but if you're not used to it, the planning can take a little practice. The examples we provided should give you a great start. Don't feel discouraged if you don't stick to the plan exactly as outlined—it's OK to make variations that fit your lifestyle and needs. Do your best to incorporate healthy choices into your day—vegetables, fruit, lean proteins, beans and legumes, and whole grains are always smart bets.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237 .

Grocery delivery services can help you get your food shopping done quickly. If you're in the market for a grocery delivery service, explore the best grocery delivery services to determine which option may be best for you.

USDA. 2020-2025 Dietary Guidelines for Americans .

Academy of Nutrition and Dietetics. How Much Water Do You Need .

By Eliza Savage, MS, RD, CDN Eliza Savage, MS, RD, CDN, RYT, is the Editorial Director at Verywell Fit, a registered dietitian, and a published author. She is also a registered yoga teacher and fitness enthusiast who has completed 2 full marathons and more than 25 half marathons.

Health Conditions
Health Products

7-day healthful eating meal plans for males and females proven by science

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process .

How we vet brands and products

Medical News Today only shows you brands and products that we stand behind.

Evaluate ingredients and composition: Do they have the potential to cause harm?
Fact-check all health claims: Do they align with the current body of scientific evidence?
Assess the brand: Does it operate with integrity and adhere to industry best practices?

A weekly meal plan can help someone maintain a healthful diet and manage their health and weight. It can also save time and be cost-effective.

This article provides a 7-day weekly meal plan for adults based on recommended calorie intakes.

It includes foods that research suggests are beneficial to health.

Benefits of meal plans

a person preparing a smoothy as they have the ingredients as part of their meal plans

A 7-day meal plan can help someone maintain a healthful diet.

The advantage is that people can plan their shopping, preparation, and cooking, and avoid buying and eating unhealthful foods on impulse.

A person can also batch cook meals and freeze them to save time.

Additionally, it may be more cost-effective to buy ingredients in bulk and use them for meals throughout the week.

Science-based recommendations

The following meal plans draw upon scientific research that suggests that certain dietary approaches are beneficial to health. These include:

plant-based diets , or including more plant-based foods
foods that support the gut microbiome , such as fermented foods and those containing prebiotic fiber, such as asparagus, bananas, and onions
the Mediterranean diet , which is rich in whole grains, fruit, vegetables, unsaturated fats, and lean proteins like oily fish and poultry
the Dietary Guidelines for Americans 2015-2020

The meal plans provide the recommended average daily caloric intake of 2,000 calories per day for adult females and 2,500 calories per day for adult males. Calories for the meals specified are approximately these amounts.

However, as recommended intakes vary according to age, sex, and activity levels, the meal plans are flexible, allowing people to adapt them to suit their dietary needs.

These meal plans contain a range of ingredients, some of which are cupboard staples, and some of which may be more expensive to purchase or more specialist depending on where a person lives and the outlets available to them.

Some of the recipes involve preparing or cooking food in advance, but most can be made in batches and stored in the freezer for a reasonable time.

Many people may find the batch-cooking recipes included more helpful if planning meals for a family or group.

People can substitute many of the ingredients in these recipes for easier to find or cheaper ingredients with a similar macronutrient profile — for example, quinoa for brown rice or edamame for garden peas.

See here for a 7-day meal plan on a budget.

The meals in this plan derive from a combination of the four diets mentioned above, and so not every meal will be suitable for everyone who may adhere to one specific diet.

7-day healthful meal plan for males

Smoked salmon and egg on a whole grain bagel with a portion of watercress, a medium low fat mocha drink.

Morning Snack

A portion of hummus and raw vegetables for dipping, two oatcakes.

A bowl of bean and vegetable soup drizzled with extra virgin olive oil, 1 slice of whole grain seeded bread, a portion of raw, fa side lightly steamed vegetables, such as carrots, broccoli, or garden peas, and a portion of fruit.

Afternoon snack

Chocolate n’ice cream .

Greek mac and cheese casserole , a portion of steamed broccoli, asparagus, or another green vegetable. Greek yogurt with berries and nuts for dessert.

Berry smoothie with protein powder.

Two rice cakes spread with 2 tablespoons (tbsp) peanut butter and topped with apple slices.

Tuna salad sandwich on whole grain bread, a small bag of root vegetable chips, sliced crudités, such as carrots or bell peppers, and a banana.

Raspberry frozen yogurt pop .

Salmon with pineapple-avocado salsa and a portion of leafy greens. Cocoa chia seed pudding , a handful of strawberries, and an oat milk hot drink before bed.

Oatmeal with banana, pumpkin seeds, and a drizzle of maple syrup, coffee with low fat milk.

Chocolate peanut butter cup , apple slices.

Mashed avocado, roast turkey, and chopped tomatoes on two slices of whole grain toast, topped with extra virgin olive oil, shelled hemp seeds, and cayenne pepper, a handful of blueberries.

A portion of hummus with raw vegetables for dipping and two oatcakes.

Chicken and vegetable stir fry served with 1 cup of steamed brown rice, two squares of dark chocolate, and a handful of walnuts.

Apple and peanut butter on a wholewheat English muffin, 1 cup of low fat milk.

Carrot Cake Energy Bar .

One medium baked potato with 100 grams (g) beef chili and 28 g creme fraiche, a side serving of green beans or peas.

A boiled egg, two oatcakes, and a portion of arugula.

Veggie Korean bibimbap , kombucha drink.

40 g granola, 100 g unsweetened Greek yogurt, 100 g blueberries, 3 tbsp flax seeds, coffee with low fat milk.

Tofu “egg” salad stuffed tomato .

Tuna salad sandwich on whole grain bread with plenty of salad vegetables, such as cucumbers, peppers, diced tomatoes, and lettuce, a banana, a handful of nuts, one sliced orange, a cup of lemon and ginger herbal tea.

Vegan oat chocolate chip cookie , apple slices.

Rotisserie chicken tacos with pineapple salsa , a small baked sweet potato, a portion of arugula, two squares of dark chocolate with a handful of walnuts.

Two quinoa edamame egg muffins , a portion of grilled tomatoes and mushrooms drizzled with olive oil, a glass of almond milk.

Two rice cakes spread with 2 tbsp peanut butter and sliced banana.

Slow cooker black bean soup , a portion of watercress, roasted squash with paprika and rosemary.

Lemon, pistachio & berry frozen yogurt bark .

One medium baked potato, 100 g chili, 28 g creme fraiche, a portion of leafy greens, three squares of dark chocolate with a handful of walnuts.

Sardines on two slices of whole grain toast with spread, a portion of fresh spinach, medium low fat mocha drink

One quarter cup Brazil nuts and a banana

A grilled chicken fillet with 1 cup cooked broccoli, half a cup of cooked carrots, one corn on the cob, and an orange.

A slice of spinach & tomato frittata and one serving of green olives, kombucha drink.

Slow cooker sweet potato curry served with one cup of cauliflower rice, one wheat paratha, a satsuma.

7-day healthful meal plan for females

30 g granola, 100 g unsweetened Greek yogurt, 100 g blueberries, coffee with low fat milk.

Tuna salad sandwich on whole grain bread, an apple, and a handful of walnuts.

Lemon, pistachio & berry frozen yogurt bark.

Veggie Korean bibimbap , kombucha drink, a portion of banana and Greek yogurt.

Smoked salmon and egg bagel, a portion of spinach, a medium low fat mocha drink.

One-quarter cup Brazil nuts, pear slices, a glass of kombucha.

Sardines in tomato sauce on two slices of whole grain toast.

Raspberry cheesecake jar .

Sautéed shrimp with mango salsa & coconut cauliflower rice , a banana, and a few walnuts.

Blueberry-Avocado Smoothie , a slice of whole grain toast with almond butter.

Red Lentil-Beet Hummus with oatcakes.

A portion of slow cooker black bean soup , roasted beets with almond cream cheese, grated carrot, and watercress.

28 g peanuts, an orange.

Chicken and vegetable stir fry served with 1 cup of steamed brown rice, two squares of dark chocolate with a handful of walnuts.

Apple and peanut butter on a whole wheat English muffin, one cup of low fat milk.

A medium baked potato, 100 g chili, 28 g creme fraiche, side of green beans.

Chocolate-avocado pop .

Slow cooker sweet potato curry served with 1 cup of steamed cauliflower rice, one wheat paratha, a satsuma, a kombucha drink.

Spanish oat omelet .

Sardines drizzled with olive oil on two slices of whole-grain toast with spread, leafy side salad.

One vegan blueberry truffle .

Slow cooker peanut chicken with broccoli , a baked sweet potato drizzled with extra virgin olive oil, a portion of steamed kale.

Seared sesame tuna bowl with julienned carrots, snow peas, pak choi, and bamboo shoots.

One medium baked potato, 100 g chili, 28 g creme fraiche, a portion of steamed broccoli.

Tuna salad sandwich on whole grain bread, sliced bell peppers, sugar snap peas, a pear, 28 g walnuts.

Rotisserie chicken tacos with pineapple salsa , a portion of watercress, two squares of dark chocolate with some Brazil nuts.

Using a meal plan can help someone to eat a healthful diet.

A person can calculate how many calories they need each day and adjust recipes and meals accordingly.

A person must eat a variety of different foods, so someone could rotate two or more weekly plans.

Last medically reviewed on December 21, 2020

Food Allergy
Food Intolerance
GastroIntestinal / Gastroenterology
Nutrition / Diet
Obesity / Weight Loss / Fitness

How we reviewed this article:

Appendix 2. Estimated calorie needs per day, by age, sex, and physical activity level (2015–2020). https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-2/#:~:text=Estimates%20range%20from%201%2C600%20to,range%20is%20for%20active%20individuals.
Dernini, S., et al. (2015). Mediterranean diet: From a healthy diet to a sustainable dietary pattern. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4518218/
Dietary guidelines for Americans (2015-2020). https://www.dietaryguidelines.gov/sites/default/files/2019-05/2015-2020_Dietary_Guidelines.pdf
FoodData central (n.d.). https://fdc.nal.usda.gov/
Hills, R. D., et al. (2019). Gut microbiome: Profound implications for diet and disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682904/
Turner-McGrievy, G., et al. (2017). A plant-based diet for overweight and obesity prevention and treatment. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/

Share this article

Latest news

Early-stage research suggests new way to fight Alzheimer’s disease progression
Risk for heart attack and stroke higher in younger adults who have had obesity for a decade or more
Zepbound aids weight loss in people with obesity-related chronic conditions
Higher testosterone levels may help reduce risk of type 2 diabetes in men under 65
Ozempic, Wegovy changes response to sweet tastes in females with obesity

Related Coverage

Many people eat and grocery shop on a budget, so knowing how to prepare convenient, healthful, inexpensive meals is key. Here, find a 7-day meal plan…

Here, find healthful eating tips and recipes for breakfast, lunch, and dinner to help a person get started on their weight loss journey.

There are many weight loss meal plans to choose from. Here is a 7-day meal plan, plus what the research says about the best diets.

Good nutrition can help improve health and lower the risk of diseases at all ages. This article offers science-based nutrition tips for a healthier…

New research has found that while caffeine consumption may help lower the risk of Parkinson's, in people who already have this disease it further…

bestessayhelp.com

Dietary Plan – Essay Sample

DASH Dietary Plan for a Chinese Patient with Hypertension

A Chinese woman presents with a newly diagnosed case of hypertension. This patient needs assistance in identifying a dietary regimen that will support them in reducing or eliminating hypertension. This discussion also assumes a 1600 calorie diet is desired (based on patient age, height, weight, and activity level). As noted in the Dietary Approach to Stop Hypertension (DASH) diet, the basic plan calls for a diet with strong emphasis on daily servings of whole grains (3 whole grain foods; 6 servings of grain overall), 4 servings of fruits, 4 servings of vegetables; 2 servings of low-fat or nonfat dairy, 1.5 or 2 servings of lean meat, fish, or poultry, 3 servings of nuts, seeds, and legumes a week, and 2 servings of fats or sweets per day (DASH, 2011). These serving levels may vary somewhat from day to day, but the above levels should be the average levels.

In a Chinese patient, several dietary and lifestyle recommendations would be appropriate. First, whole grains are not common in Chinese food. One switch that could be made is from white rice to brown rice as well as switching from regular noodles to whole-grain noodles. Another key change needed is to reduce the amount of sodium in the diet, which in a Chinese diet means limiting many sauces such as soy sauce, oyster sauce, and so on. A change to low-sodium soy sauce, plus limiting the amount of soy sauce used in recipes would help in limiting sodium. Using fish, poultry and limited amounts of lean meat as well as fresh vegetables is consistent with Chinese cuisine, but fruits are often very limited or absent. To increase the amount of Omega-3 fatty acids, changing to olive oil and including oily fishes (salmon, sardines, etc.) in the diet is also helpful, Making an effort to eat fresh fruits would be important, including incorporating them into stir-fries, or simply adding them in the form of salads or similar side dishes. Finally, dairy is rarely included in Chinese cuisine, so an effort to include low-fat or nonfat cheeses, yogurt or similar products would be important. If dairy is a problem, at a minimum a calcium supplement should be added, especially one that includes vitamin D for improved absorption.

Some Chinese cultural traditions may also help beyond the DASH diet. For example, evidence indicates that Qi gong is helpful in treating high blood pressure, as is any form of meditation; there is also strong scientific evidence that yoga is helpful in lowering blood pressure. In addition, a Chinese traditional medicine of hibiscus may also be helpful as a supplement (Ulbricht, 2010).

Less strong scientific evidence indicates that acupressure, Shiatsu, and acupuncture may also assist with hypertension (Ulbricht, 2010).

The road to success is easy with a little help. Let's get your assignment out of the way.

Appointments at Mayo Clinic

Weight loss

Low-carb diet: Can it help you lose weight?

Could a low-carb diet give you an edge in losing weight?

A low-carb diet limits carbohydrates, often called carbs — such as those found in grains, starchy vegetables and fruit. A low-carb diet focuses on foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying limits on the type and amount of carbs you can eat.

A low-carb diet is generally used for weight loss. Some low-carb diets may have health benefits beyond weight loss, such as lowering your risk of type 2 diabetes and metabolic syndrome.

Why you might follow a low-carb diet

You might choose to follow a low-carb diet because you:

Want a diet that limits some carbs to help you lose weight.
Want to change your overall eating habits.
Enjoy the type and amount of food used in low-carb diets.

Check with your health care provider before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease.

Diet details

A low-carb diet limits the amount of carbohydrates you eat. Carbs are grouped as:

Simple natural, such as lactose in milk and fructose in fruit.
Simple refined, such as table sugar.
Complex natural, such as whole grains or beans.
Complex refined, such as white flour.

Common sources of natural carbohydrates include:

Vegetables.
Legumes, such as beans, lentils and peas.

In general, you digest complex carbs more slowly. Complex carbs also have less effect on blood sugar than refined carbs do. They also offer fiber.

Refined carbs such as sugar or white flour are often added to processed foods. Examples of foods with refined carbs are white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks.

The body uses carbs as its main energy source. During digestion, complex carbs are broken down into simple sugars, also called glucose, and released into your blood. This is called blood glucose.

Insulin is released to help glucose enter the body's cells, where it can be used for energy. Extra glucose is stored in the liver and in muscles. Some is changed to body fat.

A low-carb diet is meant to cause the body to burn stored fat for energy, which leads to weight loss.

Typical foods for a low-carb diet

In broad terms, a low-carb diet focuses on proteins and some nonstarchy vegetables. A low-carb diet generally limits grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. But some low-carb diet plans allow small amounts of fruits, vegetables and whole grains.

A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diets greatly limit carbs during the early phase of the diet. Then those diets allow more carbs over time.

In contrast, the Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of your total daily calorie intake. So if you eat or drink 2,000 calories a day, carbs would account for between 900 and 1,300 calories a day.

Most people can lose weight if they limit calories and boost their physical activity. To lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week, you need to eat 500 to 750 fewer calories each day.

Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet aren't very large.

Cutting calories and carbs may not be the only reason for the weight loss with low-carb diets. Some studies show that you may shed some weight because the extra protein and fat helps you feel full longer. Feeling full longer helps you eat less.

Other benefits

Low-carb diets that focus on healthy sources of carbs, fat and protein may help lower the risk of type 2 diabetes and heart disease. In fact, almost any diet that helps you shed excess weight may improve blood sugar and cholesterol levels, at least in the short term.

A sudden and large drop in carbs can cause short term side effects, such as:

Constipation.
Muscle cramps.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.

It's not clear what kind of possible long-term health risks a low-carb diet may pose. If you limit carbs in the long term, it may cause you to have too little of some vitamins or minerals and to have digestive issues.

Some health experts think that if you eat large amounts of fat and protein from animal sources, your risk of heart disease or certain cancers may go up.

If you opt to follow a low-carb diet, think about the fats and proteins you choose. Limit foods with saturated and trans fats, such as meat and high-fat dairy products. These foods may make your risk for heart disease go up.

There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the form.

From Mayo Clinic to your inbox

Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

Error Email field is required

Error Include a valid email address

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

Thank you for subscribing!

You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

Sorry something went wrong with your subscription

Please, try again in a couple of minutes

Ebbeling CB, et al. Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: Randomized trial. BMJ. 2018; doi:10.1136/bmj.k4583.
Raynor HA, et al. Position of the Academy of Nutrition and Dietetics: Interventions for the treatment of overweight and obesity in adults. Journal of the Academy of Nutrition and Dietetics. 2016;116:129.
Duyff RL. Carbs: Sugars, starches, and fiber. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Houghton Mifflin Harcourt; 2017.
Westman EC, et al. Using a low-carbohydrate diet to treat obesity and type 2 diabetes mellitus. Current Opinions in Endocrinology, Diabetes and Obesity. 2020; doi:10.1097/MED.0000000000000565.
Gepner Y, et al. The beneficial effects of Mediterranean diet over low-fat diet may be mediated by decreasing hepatic fat content. Journal of Hepatology. 2019; doi:10.1016/j.hep.2019.04.013.
2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://health.gov/dietaryguidelines/2015/guidelines. Accessed Oct. 22, 2020.
Kirkpatrick C, et al. Review of current evidence and clinical recommendations on the effects of low-carbohydrate and very-low-carbohydrate (including ketogenic) diets for the management of body weight and other cardiometabolic risk factors: A scientific statement from the National Lipid Association Nutrition and Lifestyle Task Force. Journal of Clinical Lipidology. 2019; doi:10.1016/j.jacl.2019.08.003.
Perreault L. Obesity in adults: Dietary therapy. https://www.uptodate.com/contents/search. Accessed Oct. 22, 2020.
Freire R. Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition. 2020; doi:10.1016/j.nut.2019.07.001.
Shan Z, et al. Association of low-carbohydrate and low-fat diets with mortality among US adults. JAMA Internal Medicine.2020; doi:10.1001/jamainternmed.2019.6980.
Evert AB, et al. Nutrition therapy for adults with diabetes or prediabetes: A consensus report. Diabetes Care. 2019; doi:10.2337/dci19-0014.
Gordon B. What is the ketogenic diet? Academy of Nutrition and Dietetics. https://www.eatright.org/health/weight-loss/fad-diets/what-is-the-ketogenic-diet. Accessed Nov. 11, 2020.

Products and Services

The Mayo Clinic Diet Online
A Book: The Mayo Clinic Diet Bundle
Artificial sweeteners and other sugar substitutes
Atkins Diet
Coffee calories
High-protein diets
South Beach Diet
Weight-loss options
Energy density

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

Opportunities

Mayo Clinic Press

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press .

Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence
The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book
Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance
FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment
Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book
Healthy Lifestyle
Low carb diet Can it help you lose weight

Your gift holds great power – donate today!

Make your tax-deductible gift and be a part of the cutting-edge research and care that's changing medicine.

Search Please fill out this field.
Newsletters
Sweepstakes
Diabetes Meal Plans

7-Day No-Sugar, High-Protein, Anti-Inflammatory Meal Plan for Better Blood Sugar, Created by a Dietitian

If you're looking to improve your blood sugar levels, this high-protein anti-inflammatory meal plan is here to help.

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

Why This Meal Plan Is Great for You

Anti-Inflammatory Diet and Blood Sugar Levels
Foods to Focus On
Meal-Prep Tips

Type 2 diabetes is the fastest-growing chronic disease in the world. Over 37 million Americans have type 2 diabetes and, concerningly, about 1 in 5 people don’t even know they have it. Whether you currently have diabetes or prediabetes or are simply looking to improve your health and mitigate the risk of developing high blood sugar levels, this meal plan is for you. In this seven-day anti-inflammatory meal plan for better blood sugar levels, you’ll find a week of protein-rich meals and snacks—all without any added sugars. Let’s get started!

This anti-inflammatory meal plan can work for everyone. With type 2 diabetes on the rise, it may be prudent to keep a watchful eye on your blood sugar levels, even if your current risk is low.

To support healthy blood sugar levels, we recommend taking the following steps:

Moderately Reduce Carbohydrates: This meal plan averages 140 grams of carbohydrates per day, which is about 37% of the total daily calories. For comparison, the 2020-2025 Dietary Guidelines for Americans recommends 45% to 65% of total calories come from carbohydrates. Though carbohydrates do raise blood sugar levels, they also contain fiber and other important nutrients. Moderately reducing carbohydrate intake while opting for whole grains and fiber-rich carbohydrates spread evenly throughout the day helps prevent blood sugar spikes. To further support stable blood sugar levels, we prioritize whole-grain and higher fiber carbohydrates and limit refined carbs. Refined carbohydrates are grains where some or all of the grain has been removed. They include white flour and white rice. Because they are low in fiber, refined carbs can contribute to blood sugar spikes.
Fill Up on Protein: We focused on high-protein meals and snacks, with the average intake coming in at 97 grams of protein per day. Protein is an important nutrient that plays a vital role in nearly all of our bodily functions. When it comes to blood sugar, protein does not raise levels. And, protein can help reduce blood sugar spikes when it’s paired with carbohydrate foods by slowing down digestion and promoting a more steady breakdown of carbohydrates.
Include Plenty of Fiber: While this meal plan focuses on protein, we didn’t skimp on another important nutrient for healthy blood sugar levels: fiber . Fiber is a type of indigestible carbohydrate that is broken down slowly, which helps keep us full and stabilize blood sugar levels. In this meal plan, the average daily fiber content is about 30 grams. Fiber has many health benefits , ranging from weight loss to improved heart health to better digestion, and yet only 7% of American adults reach their fiber goals.

Because excessive weight can increase the risk of developing type 2 diabetes, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss. For those with other calorie needs , we also included modifications for 1,200 and 2,000 calories per day. As with all meal plans, this is meant to serve as a framework for a nutritious eating plan. Make swaps as desired to fit your taste preferences and routine.

Frequently Asked Questions

Absolutely! If you prefer to make a swap, go for it. If you’re monitoring your total daily calories, it may be helpful to choose a substitute meal that has a similar calorie profile or to adjust snacks if needed. In this plan, we aimed for 1,500 calories and approximately 140 grams of carbohydrates per day, though some days come in a little higher and some are a little lower. We also aimed for at least 28 grams of fiber and 85 grams of protein a day, though most days come in a little higher than that. We made sure not to go over 2,300 milligrams of sodium per day, as recommended by the 2020-2025 Dietary Guidelines for Americans.

If eating the same breakfast or lunch every day helps simplify your routine, we get it! We provided some variety in this meal plan to show different options, but you can definitely repeat the same breakfast or lunch if that’s what you prefer. Each breakfast option provides 300 to 400 calories, while the lunches range from 334 to 416 calories. If there’s an option not in this meal plan you prefer, such as strained Greek or skyr-style yogurt with fruit, that works, too! Check out more of our High-Protein Anti-Inflammatory Lunches for inspiration.

Added sugars are those added during processing to sweeten foods. They’re found in sweetened beverages and desserts as well as flavored yogurts, dressings, snacks and many other surprising sources . The average American consumes 17 teaspoons of added sugars each day, significantly above the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women. If you’re aiming to improve your blood sugar levels, taking inventory of where added sugars are making their way into your routine may help. Natural sugars, like those found in fruit , vegetables and unsweetened dairy, are less of a concern because these foods also contain important nutrients like fiber, protein, vitamins and minerals.

Does the Anti-Inflammatory Diet Improve Blood Sugar Levels?

The anti-inflammatory diet includes foods rich in antioxidants, such as fruits and vegetables, particularly highly pigmented fruits like berries and cherries, as well as dark leafy greens and beets. It emphasizes omega-3 fatty acids from foods like salmon as well as other healthy fats, such as nuts, seeds, olive oil and avocado. It’s a nutrient-rich pattern of eating that almost everyone can benefit from following, particularly if you have type 2 diabetes or are at risk. Research shows that eating an anti-inflammatory diet lowers the risk of type 2 diabetes and can delay or prevent the onset of diabetes for people with prediabetes.

Anti-Inflammatory Foods to Focus On:

Whole grains
Herbs and spices
Unsweetened fermented dairy, such as yogurt, kefir and cottage cheese

How to Meal-Prep Your Week of Meals

Make Slow-Cooker Chicken Soup with Zucchini & Hominy to have for lunch on Days 2 through 5.
Make 3-Ingredient Bell Pepper & Cheese Egg Cups to have for breakfast on Days 1, 2, 4 and 5.

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell

Breakfast (300 calories)

1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
1 medium apple

A.M. Snack (62 calories)

1 cup blackberries

Lunch (363 calories)

1 serving Arugula & Cucumber Salad with Tuna
1 large pear

P.M. Snack (171 calories)

1 cup low-fat plain kefir
1 medium orange

Dinner (600 calories)

1 serving Sheet-Pan Salmon with Crispy Quinoa

Daily Totals: 1,496 calories, 64g fat, 91g protein, 145g carbohydrate, 30g fiber, 1,667mg sodium

Make it 1,200 calories: Omit kefir at P.M. snack, and change dinner to 1 serving Sheet-Pan Roasted Salmon & Vegetables .

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 3 servings Peanut Butter-Oat Energy Balls as an evening snack.

A.M. Snack (219 calories)

1 serving Cottage Cheese Snack Jar

Lunch (334 calories)

1 serving Slow-Cooker Chicken Soup with Zucchini & Hominy

P.M. Snack (259 calories)

1 cup sliced strawberries
¼ cup unsalted dry-roasted almonds

Dinner (375 calories)

1 serving Anti-Inflammatory Chicken & Beet Salad

Daily Totals: 1,488 calories, 69g fat, 99g protein, 124g carbohydrate, 28g fiber, 2,005mg sodium

Make it 1,200 calories: Change A.M. snack to ½ cup unsalted low-fat cottage cheese with ½ cup blueberries, and omit almonds at P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast, 1 serving Everything Bagel Avocado Toast to dinner and 2 servings Peanut Butter-Oat Energy Balls as an evening snack.

Breakfast (396 calories)

1 serving High-Protein Black Bean Breakfast Bowl

P.M. Snack (131 calories)

Dinner (402 calories).

1 serving Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema

Daily Totals: 1,480 calories, 52g fat, 100g protein, 165g carbohydrate, 42g fiber, 1,999mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine and change P.M. snack to ½ cup blueberries.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to P.M. snack and 3 servings Peanut Butter-Oat Energy Balls as an evening snack.

Photographer: Greg Dupree, Prop Stylist: Shell Royster, Food Stylist: Emily Hall

Breakfast (410 calories)

A.m. snack (131 calories), p.m. snack (145 calories).

½ cup low-fat plain strained (Greek-style) yogurt

Dinner (486 calories)

1 serving Crispy Pesto Chicken with Whipped Feta & Tomatoes

Daily Totals: 1,506 calories, 53g fat, 108g protein, 156g carbohydrate, 30g fiber, 1,681mg sodium

Make it 1,200 calories: Omit kefir at breakfast, change A.M. snack to 1 clementine and omit yogurt at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 3 Tbsp. chopped walnuts to P.M. snack and ⅔ cup cooked quinoa to dinner.

A.M. Snack (237 calories)

½ cup blackberries

P.M. Snack (219 calories)

Dinner (416 calories).

1 serving High-Protein Grilled Chicken Salad

Meal-Prep Tip: Reserve 2 servings High-Protein Grilled Chicken Salad to have for lunch on Days 6 and 7.

Daily Totals: 1,506 calories, 70g fat, 107g protein, 120g carbohydrate, 32g fiber, 2,004mg sodium

Make it 1,200 calories: Omit almonds at A.M. snack, and change P.M. snack to 1 cup low-fat plain kefir.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast, 1 medium banana to P.M. snack and 1 serving Everything Bagel Avocado Toast to dinner.

A.M. Snack (187 calories)

1 cup low-fat plain strained (Greek-style) yogurt
¼ cup blueberries

Lunch (416 calories)

P.m. snack (62 calories), dinner (437 calories).

1 serving Super Green Pasta

Daily Totals: 1,496 calories, 74g fat, 87g protein, 129g carbohydrate, 33g fiber, 1,942mg sodium

Make it 1,200 calories: Change breakfast to 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups with 1 medium peach, and omit yogurt at A.M. snack.

Make it 2,000 calories: Add 1 large scrambled egg to breakfast, 3 Tbsp. chopped walnuts to A.M. snack, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.

P.M. Snack (95 calories)

1 medium apple

Dinner (529 calories)

1 serving Fish Taco Bowls with Green Cabbage Slaw

Daily Totals: 1,496 calories, 71g fat, 86g protein, 143g carbohydrate, 38g fiber, 1,896mg sodium

Make it 1,200 calories: Change breakfast to 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups , A.M. snack to 1 clementine and P.M. snack to ⅓ cup blueberries.

Make it 2,000 calories: Add 1 large scrambled egg to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. natural peanut butter to the apple at P.M. snack.

American Diabetes Association. American Diabetes Month: Help Fight the Growing Diabetes Epidemic .

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025 .

Joslin Diabetes Center. Carbs, Protein and Fats – Their Effect on Glucose Levels .

American Society for Nutrition. Most Americans are not getting enough fiber in our diets .

American Diabetes Association. Extra Weight, Extra Risk .

Centers for Disease Control and Prevention. Get the Facts: Added Sugars .

American Heart Association. Added Sugars .

Yang R, Lin J, Yang H, et al. A low-inflammatory diet is associated with a lower incidence of diabetes: role of diabetes-related genetic risk . BMC Med . 2023;21(1):483. doi:10.1186/s12916-023-03190-1

An official website of the United States government

The .gov means it’s official. Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you’re on a federal government site.

The site is secure. The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely.

Publications
Account settings

Preview improvements coming to the PMC website in October 2024. Learn More or Try it out now .

Advanced Search
Journal List
J Obes Metab Syndr
v.30(1); 2021 Mar 30

Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance

Ju young kim.

Department of Family Medicine, Seoul National University Bundang Hospital, Seongnam, Korea

Obesity has become one of the most important public health problems worldwide, which suggests the need for evidence-based dietary strategies for weight loss and its maintenance. Weight management depends upon complex factors such as amount of food eaten, type of food eaten, and timing of meals. In this review, we identified evidence-based dietary strategies for weight management based on these three components. An energy deficit is the most important factor in weight loss. A low-calorie diet with a low fat or carbohydrate content has been recommended; however, in some cases, a very-low-calorie diet is required for a short period. Some macronutrient composition-based diets, such as the ketogenic diet or high-protein diet, could be considered in some cases, although the potential risks and long-term effectiveness remain unknown. Meal timing is also an important factor in weight management, and higher-calorie breakfasts in combination with overnight fasting may help to prevent obesity. Our review indicated that there is no single best strategy for weight management. Hence, strategies for weight loss and its maintenance should be individualized, and healthcare providers must choose the best strategy based on patient preferences.

INTRODUCTION

More than 650 million adults worldwide suffer from obesity, and the prevalence of this condition has increased rapidly during the past 50 years. 1 Obesity has become one of the most important public health problems globally and is strongly associated with type 2 diabetes mellitus (T2DM); cardiovascular diseases including myocardial infarction and stroke; osteoarthritis; obstructive sleep apnea; depression; and some types of cancer, such as breast, ovarian, prostate, liver, kidney, and colon cancer. 2 , 3

Optimal diets for weight management have been a topic of debate not only among researchers, nutrition experts, and healthcare professionals, but also among the general public. 4 , 5 According to a meta-analysis of several diet programs, calorie restriction was the primary driver of weight loss, followed by macronutrient composition. 6 Another study examined the effects of popular diets without specific calorie targets and showed that the Atkins diet resulted in clinically meaningful weight loss after 6 months. 7 In contrast, another review revealed that the Atkins, Weight Watchers, and Zone diets resulted in modest and similar long-term weight loss after 1 year. 8 Recently, intermittent fasting and time-restricted eating have become popular and seem to be effective for weight loss. 9 However, several questions remain unanswered. Does a high-protein diet aid in weight loss and maintenance? Can a ketogenic diet burn fat? Do carbohydrates increase abdominal fat? Can intermittent fasting help one lose weight? New dietary information has only added to the current confusion due to several controversial dietary regimens, and there is no clear guidance on the optimal diet for weight loss.

Obesogenic environments and biological and psychological factors all contribute to obesity. 10 However, obesogenic environments, including social determinants, cultures, and food supply systems, are challenging to modify. Therefore, dietary interventions remain the cornerstone of weight-management strategies, and pharmacologic and surgical interventions also aim to improve dietary management.

Complex factors shape and influence diets, especially for weight management. However, amount of food eaten, type of food consumed (macronutrient composition), and meal timing of meals are the key components of weight-management strategies. In this review, we discuss several evidence-based dietary interventions for weight loss and weight-loss management based on these components.

AMOUNT OF FOOD INTAKE

Low-calorie diet vs. very-low-calorie diet.

The key component of diets for weight loss and weight-loss maintenance is an energy deficit. Under the “calories-in, calories-out” model, dietary management has focused on the concept of “eat less, move more,” and patients have been advised to consider and calculate their calorie balance whenever they eat. However, energy intake and energy expenditure are dynamic processes influenced by body weight and influence each other. 11 Thus, interventions aimed at creating an energy deficit through the diet are countered by physiological adaptations that resist weight loss.

A low-calorie diet involves consumption of 1,000–1,500 calories per day; deficits of 500–750 calories per day have been used for weight loss and are recommended by many obesity societies and guidelines. 12 - 15 Low-calorie diets typically restrict fats or carbohydrates, neither of which has been determined to be more important for weight loss if only a calorie deficit occurs. The 2018 the Diet Intervention Examining The Factors Interacting with Treatment Success (DIETFITS) study found no significant differences in weight loss between low-fat and low-carbohydrate diets. 16 However, meal planning and preparation take effort, and weight-loss maintenance requires a sustained low-calorie diet. Moreover, metabolic adaptations to decrease energy expenditure can lead to a plateau with this type of diet, which individuals may misinterpret as “failure” due to “lack of willpower.”

Traditionally, a very-low-calorie diet (VLCD), which provides <800 kcal a day, is not recommended for routine weight management and should only be used in limited circumstances along with medical monitoring according to obesity guidelines. 12 However, a recent review suggested that a VLCD used in combination with behavioral programs can provide greater long-term weight loss than behavioral programs alone, and that it is tolerable and has few adverse effects. 17 Additionally, a VLCD with meal replacement is effective for achieving diabetes remission in individuals with obesity lasting for at least 2 years. 18 , 19 Another form of the VLCD—the very-low-calorie ketogenic diet (VLCKD)—has been proposed as a promising option for significant weight loss in a short duration of time and stability for 2 years. 20 The VLCKD consists of very-low-calorie (<700–800 kcal/day) and low-carbohydrate (<30–50 g/day) intake along with adequate protein consumption (equivalent to 0.8–1.2 g/day/kg of ideal body weight) for a short period, followed by a gradual switch to a low-calorie diet. The VLCKD program is recommended by the Italian Society of Endocrinology in cases of severe obesity, sarcopenic obesity, obesity associated with T2DM, hypertriglyceridemia, and hypertension. 21 However, this program is contraindicated in pregnant women; those with type 1 diabetes mellitus (T1DM), kidney failure, or cardiac arrhythmia; and older patients with frailty.

Meal replacements

Meal replacements include not only products marketed as soups, shakes, and bars, but also portion-controlled, ready-made meals. Meal replacements are used instead of “normal” food for one or more meals to reduce the daily calorie intake. Meal replacements can be useful for calorie control because people tend to overestimate or underestimate the amount of calories in food. 22 A systematic review showed the usefulness of meal replacement in weight loss, demonstrating a mean difference of –2.22 to –6.13 kg compared with other diets involving support alone. 23 Despite their convenience and affordability, meal replacements are typically not successful for maintaining weight loss over a long duration.

In summary, evidence shows that an energy deficit is the most important factor for weight loss, but metabolic adaptations to decrease energy intake can also lead to reduced energy expenditure. Therefore, long-term strategies for inducing an energy deficit are needed. If traditional low-calorie diet programs do not work or when there is a need for significant weight loss, a VLCD and meal replacement diets can be useful options.

TYPES OF FOOD EATEN

Low-fat diet.

The strategy of reducing total fat intake is widely used for weight loss because a single gram of fat contains more calories than a gram of carbohydrates or protein. A low-fat diet usually consists of a dietary composition of fat ranging from very low (≤10% of calories from fat) to more moderate (≤30% of calories from fat and <7%–10% from saturated fatty acids). 24 However, randomized trials have failed to demonstrate better weight-loss maintenance by reducing energy intake from fat than other dietary interventions. 25 The results of a meta-analysis did not support use of low-fat diets over other dietary interventions for long-term weight loss. 26

In another study, although low-density lipoprotein cholesterol (LDL-C) level was reduced among individuals with obesity who followed a low-fat diet, triglyceride level increased and high-density lipoprotein cholesterol levels decreased. 27 Another review revealed that diets high in fat and saturated fatty acids could have unfavorable effects on the gut microbiota and are associated with an unhealthy metabolic state. 28 Consuming large amounts of energy-dense foods with a high saturated fatty acid content can cause dysbiosis in the gut and is associated with obesity and low-grade chronic inflammation. 29 Thus, diets low in saturated fatty acids, as well as those supplemented with good-quality fat and fibers, are a reliable and healthy strategy for people with obesity to achieve weight management and to prevent some types of cancer (including colorectal cancer and breast cancer)30,31 when combined with total calorie restriction.

Low-carbohydrate diet

Although an energy deficit is the most important way to lose weight, weight regain after successful weight loss is very common and may seem inevitable. Thus, alternative dietary approaches for weight loss and its maintenance have become an area of interest among researchers and healthcare professionals.

Low-carbohydrate (low-carb) diets have been widely used not only for weight reduction, but also to manage T2DM; many randomized controlled trials have been conducted. 32 , 33 A low-carb diet is defined as a carbohydrate intake below the lower boundary of the macronutrient distribution range for healthy adults (45%–65% of total daily energy)34 and encompasses a range of carbohydrate intake from 50–130 g/day or 10%–45% total energy from carbohydrates. 35 , 36 With carbohydrate intake <10% (or <20–50 g/day), nutritional ketosis can occur; this type of diet is called a ketogenic diet. In this situation, daily protein intake is usually 0.8–1.5 g/kg of ideal body weight to preserve lean body mass. 37

A systematic review and network meta-analysis that compared 14 dietary macronutrient patterns showed that most macronutrient diets resulted in modest weight loss over 6 months, but weight reduction and improvements in cardiometabolic factors largely disappeared after 12 months. 38 A review of macronutrient pattern-based diets without specific calorie targets suggested that the Atkins diet, which involves low carbohydrate intake and high protein intake, was effective for clinically meaningful weight loss at 6 and 12 months post-initiation. 7 Moreover, a recent review showed that the Mediterranean diet provided the strongest and most consistent benefits for both weight loss and improvement in cardiometabolic parameters. 39 It should be noted that adequate protein intake is extremely important in calorie restriction for preservation of muscle mass 40 regardless of diet.

Ketogenic diet

Ketogenic diet is characterized by an extreme reduction in carbohydrate intake (<50 g/day) and a relative increase in the proportions of protein and fat. 41 Ketogenic diets may decrease appetite and increase lipolysis, which may result in greater metabolic efficiency for fat consumption and can provide the same thermic effects as proteins. 41 There are several types of carbohydrate-restricted diets, some of which limit carbohydrates to certain levels without restricting dietary protein and fat (such as the Atkins diet), whereas others allow moderate carbohydrate intake as well as moderate protein and fat intake. 37

In one study, ketogenic diet showed mixed effects on LDL-C level and was not superior to other dietary interventions for weight loss. 37 Ketogenic diet can suppress hunger during calorie restriction and may have some therapeutic effects on T2DM, polycystic ovary syndrome, and cardiovascular and neurological diseases. However, more evidence is required to confirm its effectiveness and safety. 37 , 41 , 42 Similar to VLCKDs, ketogenic diet is contraindicated in pregnant women; those with T1DM, kidney failure, or cardiac arrhythmia; and in older patients with frailty.

High-protein diet

High-protein diet has been popularized as a promising tool for weight loss because it improves satiety and decreases fat mass. 43 Dietary guidelines for adults recommend protein intake of 46–56 g or 0.8 g/kg of ideal body weight per day. 44 Thus, if dietary protein consumption exceeds 0.8 g/kg/day, it is considered a high-protein diet. Usually, a high-protein diet refers to an increased protein intake to 30% of the total daily calories or 1–1.2 g/kg of the ideal body weight per day. The Atkins diet has gained popularity as a non-energy-restricting, low-carbohydrate, high-protein, and high-fat diet. 45 In addition, diets high in protein with normal amounts of carbohydrates have been used to improve metabolic parameters. 46 Diets with higher protein intake can provide significant benefits to prevent weight regain. 47 A satiating effect is most significant with high-protein diets, and this effect helps decrease energy intake and maintain successful weight loss.

The thermic effect of food, which is called diet-induced thermogenesis, is increased energy expenditure that results from nutrient processing; these values are highest for protein. 48 Secretion of gut neuropeptides that induce satiation, such as glucagon-like peptide-1 or cholecystokinin, is increased in high-protein diets. 49 These types of diets also may help preserve lean body mass during weight loss. 50 A meta-analysis showed that protein supplementation can help preserve lean body mass in adults and older adults, although the effects on muscle strength and synthesis were less clear. 51

Some studies have indicated that high intakes of protein and fat can increase the risk of T2DM. 52 In addition, diets high in protein pose a potential risk to the kidneys due to their associated protein-induced acid loads, such as the sulfuric acid produced from oxidation of methionine and cysteine. 53 High-protein diets do not adversely influence kidney function in healthy adults, though they are associated with increases in serum urea level and urinary calcium excretion, which might be related to a higher risk of kidney stone formation. 54 Protein from red meat consumption may increase the risk of chronic kidney disease; in contrast, low-fat dairy proteins, fish, and seafood do not have such an effect; proteins from fruits and vegetables actually might be renal protective. 55 Considering that obesity is associated with chronic kidney disease and a high prevalence of subclinical chronic kidney disease, 56 long-term high-protein intake, especially from animal sources, should be closely monitored in patients with obesity. 57

Mediterranean diet

The Mediterranean diet involves high intake of fruits and vegetables, poultry, and fish and dairy products, and little to no consumption of red meat. 58 The effectiveness of the Mediterranean diet for weight loss and preventing cardiovascular disease is supported by sufficient evidence. 59 , 60 Its benefits may extend to the reduction in cancer risk and significant reduction in digestive cancer risk. 61 Additionally, adherence to a Mediterranean diet may improve cognitive function and decrease the risk of dementia, although the evidence supporting this association is weak to moderate. 62 One systematic review of the Mediterranean diet for long-term weight loss reported similar results to other diets despite greater weight loss than with a low-fat diet after 12 months. 63 Despite this finding, a recent review reported that the Mediterranean diet showed the strongest evidence for weight loss and improvements in cardiometabolic parameters ( Fig. 1 ). 39 The Mediterranean diet is food-based, nutrient adequate, and focused on vegetables, healthy fats, and fish; thus, it is a good strategy for maintaining long-term weight reduction.

An external file that holds a picture, illustration, etc.
Object name is jomes-30-1-20-f1.jpg

Summary of the results reported by a meta-analysis of randomized controlled trials in adults according to dietary interventions. Green: evidence of a beneficial effect (i.e., a decrease in all outcomes except HDL-C); grey: no effect; red: evidence of a detrimental effect (i.e., an increase in all outcomes except HDL-C). The size of the circles reflects the number of unique meta-analyses available. BMI, body mass index; TC, total cholesterol; LDL-C, low-density lipoprotein cholesterol; HDL-C, high-density lipoprotein cholesterol; TG, triglycerides; HbA1c, glycated hemoglobin; BP, blood pressure; GI, glycemic index; GL, glycemic load; ER, energy restriction; DASH, Dietary Approaches to Stop Hypertension. Adapted from Dinu M, et al. Adv Nutr 2020;11:815-33, with permission from Elsevier. 39

Low-fat and low-carbohydrate diets are good options for initial weight loss; in some cases, a ketogenic diet could be a viable alternative. High-protein diets may be effective in weight loss maintenance, and the Mediterranean diet not only helps with weight loss maintenance, but also aids in improving cardiovascular risk factors, cognitive functions, and mood.

OTHER DIETARY STRATEGIES

Paleolithic.

The Paleolithic (Paleo) diet is also known as the hunter-gatherer diet, caveman diet, primal diet, or Stone Age diet; all these diets suggest that our bodies have not evolved to handle highly processed foods. 64 This diet follows the nutritional patterns of early humans who lived in the Paleolithic era, which began more than 2 million years ago and continued until about 10,000 years ago, when humans started to cultivate plants and domesticate animals. Estimates are that our ancestors took in 35% of their calories from fat, 35% as carbohydrates (mostly fruits and vegetables), and 30% from protein. 65 This diet advises consuming lean meat, fish, vegetables, fruits, and nuts while avoiding grains, dairy products, processed foods, and added sugar and salt. A review regarding the Paleo diet and its impact on cardiovascular risk factors suggested that it has favorable effects on lipid profile, blood pressure, and circulating C-reactive protein concentrations, but the evidence is not yet conclusive. 66 The Paleo diet emphasizes vegetables and unprocessed foods, but it is also high in saturated fats, which might increase the risk of cardiovascular disease.

Low glycemic index/glycemic load diet

The glycemic index (GI) is a measurement system that ranks foods according to effect on blood glucose level; the rates at which different foods raise blood glucose level are ranked in comparison with absorption of 50 g of pure glucose as a reference (GI=100). 67 A low-GI diet emphasizes exchanging high-GI foods for low-GI alternatives. Nothing is strictly forbidden with the low-GI diet, but high-GI foods such as white bread, bagels, cereals, mashed potatoes, pasta, and noodles should be replaced by low-GI foods. The low-GI diet offers benefits in managing T2DM and decreasing body weight. 68 However, one study found no differences in weight among low-GI diets and a diet based on healthy nutritional recommendations among overweight adolescent girls. 69 The low-GI diet also does not provide a complete nutritional picture and does not include recommendations for daily intake of fat, protein, or fiber.

Nordic diet

The new Nordic diet is based on unprocessed whole grains, high-fiber vegetables, fish, low-fat dairy foods, lean meat of all types (beef, pork, lamb), beans and lentils, fruit, dense breads, tofu, and skinless poultry. 70 This diet recommends more calories from plant foods and fewer from meat and more foods from the sea, lakes, and the wild countryside. It is based on whole and minimally processed foods and is high in both fiber and omega-3 fats. A systemic review showed that adherence to the Nordic diet significantly improved body weight. 71 However, these types of food may be not easily accessible or affordable for everyone and may make the diet difficult to maintain.

Vegetarian diet

There are many reasons to adopt a vegetarian diet for health. These diets can lower the risk of ischemic heart disease, T2DM, and cancer. 72 Vegetarian diets can reduce blood pressure, 73 lipid profiles, 74 and inflammatory biomarkers 75 and improve glycemic control 76 and other cardiometabolic risk factors. 77 This diet excludes meat, fish, and poultry, but there are many variations of the diet, including lactovegetarians and lacto-ovo-vegetarians. Dietary guidelines recommend vegetarian-patterned diets. 78 A systemic review suggested that vegetarian diets reduce mean body weight, but the studies are few and of variable quality. 79 Since fish and seafood are excluded, this diet is low in omega-3 fats.

Dietary approaches to stop hypertension

The Dietary Approaches to Stop Hypertension (DASH) diet was originally developed to lower blood pressure without medication, but it is now considered one of the healthiest eating patterns. 80 The DASH plan includes many vegetables, fruits, and grains with an emphasis on whole grains. Low-fat or non-fat dairy foods, pulses, nuts, seeds, lean meats, poultry, and seafood are also allowed. The diet limits sodium intake to 2,300 mg/day and can reduce the risk of cancer, 81 cardiovascular risk factors, 82 and both all-cause and cause-specific mortality. 83 The DASH diet also aids in losing weight, but the differences were relatively small. 84

The Portfolio diet is a vegan plan that emphasizes a “portfolio” of foods or food components that lower cholesterol. 85 When these foods are eaten together as part of a healthy diet, they presumably lower LDL-C better than any one of the portfolio foods could alone. To include a portfolio of cholesterol-lowering foods, the diet recommends daily consumption of 2 g of plant sterols, 50 g of nuts, 10–25 g of soluble fibers from plant foods, and 50 g of soy protein; meat, poultry, seafood, dairy, and eggs are not allowed. This diet also helps reduce LDL-C, 86 but its effects on weight loss were small (–0.8 kg to –1.2 kg). 87

TIMING OF MEAL CONSUMPTION

Intermittent fasting.

Recently, fasting has received interest not only from medical experts, but also from members of the general public with an interest in health. Intermittent fasting involves regular periods with no or very limited calorie intake. The three most widely used regimens are alternate-day fasting, 5:2 intermittent fasting (fasting or consuming 900–1,000 calories for 2 days each week), and daily time-restricted feeding (fasting for 16–18 hours a day). 88 The benefits of intermittent fasting come not only from reduction in calorie intake, but also from its effects on metabolic switching to reverse insulin resistance, strengthen the immune system, and enhance physical and cognitive functions. 88 Recent reviews on intermittent fasting have suggested that, as a weight-loss strategy, it could benefit patients with obesity and has effects comparable to daily calorie restriction. 89 However, little is known about the long-term sustainability and health effects of this type of fasting.

Intermittent fasting focuses on the time window of eating instead of calorie calculations or macronutrient composition, helping people to restrict food intake without having to count calories and to avoid late-night snacking. With this diet, careful attention should be paid to patients being treated with hypoglycemic agents because fasting might cause dizziness, general weakness, halitosis, headache, chills, and lack of concentration, although no serious adverse events have been reported. 89

Meal timing

Recently, much interest has focused on “when to eat.” Meal timing and the circadian rhythm have raised a novel issue in weight management. 90 Alterations in circadian rhythms produce biochemical, physiological, and behavioral circadian rhythm disruptions, which can be caused by the lack of change between day/night synchronization (such as being exposed to artificial light at night), eating at night, or a shift in time due to jet lag or shift work. 90 Eating late can cause circadian disruption, resulting in production of free cortisol, changes in daily rhythms of body temperature, decreased resting energy expenditure, and decreased glucose tolerance. 91 , 92 Thus, timing of meals could have serious implications not only for weight management, but also for development of cardiovascular disease. A recent review confirmed that skipping breakfast increased the risk of overweight and obesity. 93 Additionally, late-night eating was associated with obesity as well as metabolic syndrome. 94

The American Heart Association recommends distributing calories over a defined period of the day, consuming a greater share of the total calorie intake earlier in the day, and maintaining consistent overnight fasting periods. 95 Eating a high-calorie breakfast and overnight fasting could have positive effects on prevention of obesity, while intermittent fasting may help control calorie intake in people with obesity.

There is no single best strategy for weight management, although some evidence-based methods have been suggested ( Table 1 ). Reducing daily calorie intake is the most important factor for weight loss. Low-calorie recipes, especially those for low-fat or low-carbohydrate diets, have been suggested as the first dietary strategy, although in some cases, a VLCD is required for a short period. Except for energy deficit, there seems to be no significant difference between macronutrient composition-based diets. Improvement in cardiometabolic factors strongly depends on degree of weight loss. However, as in the Mediterranean diet, increasing consumption of fruits and vegetables and intake of healthy fats (including monounsaturated as well as polyunsaturated fats) can be a healthy strategy for weight loss and maintenance. Additionally, increased protein intake can help with weight loss maintenance.

Dietary strategies for weight loss

Eating breakfast and avoiding late-night eating should be considered important dietary strategies not only for weight loss, but also for metabolic health and are based on the physiologic clock. Time-restricted eating or intermittent fasting can be considered other options for weight loss and its maintenance. Maintenance of a low-calorie intake should be continued throughout an individual’s lifespan. Thus, the best diet for weight management is one that can be maintained in the long term. Healthcare providers should consult with patients before choosing the optimal diet strategy because successful weight loss and its maintenance depend on the patient’s choices, preferences, and long-term adherence to the diet plan.

CONFLICTS OF INTEREST

Ju Young Kim is the Editorial Board member of the Journal of Obesity & Metabolic Syndrome. However, she is not involved in the peer reviewer selection, evaluation, or decision process of this article. Otherwise, no other potential conflicts of interest relevant to this article were reported.

Leaky Gut Diet: The Best Anti-Inflammatory Foods To Eat For Gut Health, According To Dietitians

Plus, how to relieve your symptoms.

preview for Not-Dumb Questions About Gut Health

If you’ve never heard of leaky gut syndrome before, you’re not alone. It’s not currently recognized as an official medical diagnosis, so it’s still pretty new to health practitioners and the general public, says Brigitte Zeitlin, MPH, RD, and founder of BZ Nutrition. “Leaky gut may not be a classical medical analysis, but studies have shown it to be [linked to] chronic inflammation, insulin resistance , weight gain, and obesity,” she says.

Leaky gut occurs when there is damage to the intestinal lining, which then allows bacteria into the bloodstream, says Zeitlin (more on that soon). If you're having ongoing tummy issues and suspect it may be leaky gut, chat with a healthcare provider. In the meantime, here's what you need to know about leaky gut, what causes it, and the best anti-inflammatory foods that may help.

Meet the experts: Brigitte Zeitlin, RD , a New York-based registered dietitian and the founder of BZ Nutrition. Chrissy Arsenault, RDN , is a registered dietitian at Trainer Academy in Colorado.

What is leaky gut syndrome?

Although it’s not a medical diagnosis and experts have mixed opinions on the term, leaky gut typically refers to intestinal hyperpermeability (when gaps in your intestinal wall start to loosen) and the cluster of symptoms associated with it. “With this condition, the intestinal lining becomes more permeable, giving bacteria, toxins, and undigested food particles the ability to pass through the gut lining into the bloodstream,” says Colorado-based dietitian Chrissy Arsenault, RDN.

Leaky gut can cause digestive issues like gas, bloating, constipation , and loose stools, Zeitlin says—but gastrointestinal symptoms aren’t the only signs that point to a leaky gut. You may also notice sudden food intolerances, seasonal allergies , skin conditions like eczema or acne, chronic fatigue, joint pain, difficulty losing weight, fatigue, and even mood changes, she says.

If you have any of these symptoms, talk to your doctor about what might be going on in your gut—especially if you have candida overgrowth (a fungal infection) or small intestinal bacterial overgrowth (SIBO), the presence of excessive bacteria in the small intestine.

What causes leaky gut?

Although the causes aren't entirely clear, it is believed that acute issues like infections or stress can cause inflammation in the gut lining, says Arsenault. This could be as simple as eating food you’re allergic to or something like undergoing chemotherapy or radiation, which puts stress on your physiological and physical well-being. Along with stress, an unhealthy diet may also compromise the gut lining, a recent study suggests.

Prolonged use of non-steroidal anti-inflammatory drugs (NSAIDs), antibiotics, or alcohol may also affect the gut over time as well as environmental toxins like cigarette smoke, pesticides, or pollution, Arsenault says. People with chronic conditions like an autoimmune disease, celiac disease, diabetes , and Crohn’s disease may be more at risk to leaky gut than the average patient, she adds.

Foods To Eat

If you suspect you have leaky gut, try to make room in your diet for foods that are quality sources of fiber and fat, says Zeitlin. “Aim to have six to eight cups of whole fresh fruits and veggies daily, one serving of whole grains, and include quality fats daily, like two to four tablespoons of olive oil in your salad or veggie sauté, plus two tablespoons of nuts or seeds daily, and avocado,” she recommends.

Vegetables: Brussels sprouts, cabbage, kale, broccoli, mushrooms, zucchini, arugula, ginger, spinach, and carrots
Whole grains: brown rice, corn, oats, buckwheat, and amaranth
Probiotic foods: yogurt, kefir, kimchi, and sauerkraut
Fermented foods: sourdough bread, apple cider vinegar, sauerkraut, kefir, and miso
Fruits: bananas, strawberries, coconut, pineapple, raspberries, kiwi, mandarin, lemon, limes, passionfruit, papaya, blueberries, grapes, and oranges
Nuts: a lmonds, pine nuts, peanuts, and cashews
Seeds: flax seeds, sunflower seeds, chia seeds, and hemp seeds
Fish: omega-3-rich fish like salmon, herring, and tuna
Meat: lean cuts of chicken, beef, turkey, lamb, and eggs
Herbs and spices: all are recommended

Foods To Avoid Or Limit

Before you start tossing everything in your pantry, you may want to try cutting back on common inflammatory foods like gluten and dairy first, Zeitlin says. Consider a two-week-long elimination diet and keep a food journal to track how your digestion feels after eating meals. “After two weeks, add small amounts of food back into your diet for two to three days and see how you feel,” Zeitlin suggests. “What you have identified as a trigger, you will want to keep out of your diet long-term.”

Highly processed foods: fried foods, sugary cereals, potato chips, and candy
Refined carbs: pizza, waffles, pastries, baked goods, bagels, crackers, pancakes, cookies, cakes, pies, and muffins
Artificial sweeteners: aspartame, sucralose, and saccharin
Dairy products: milk, cheese, ice cream, and custard
Wheat-based products: bread, pasta, cereals, wheat flour, energy bars, soup, and batter-fried foods
Refined oils: canola, sunflower, soybean, and safflower oils
Sauces: salad dressings, soy, hoisin, and teriyaki sauce, as well as ketchup
Beverages: alcoholic drinks, caffeinated drinks, and coffee

7-Day Leaky Gut Diet Plan

Here are some of the best foods to eat for gut health, according to Zeitlin.

Breakfast: Two scrambled eggs with a piece of sourdough bread with four ounces of plain, unsweetened kefir
Lunch: Fresh garden salad with grilled chicken and 2 tablespoons of olive oil
Dinner: Baked salmon with roasted broccoli
Snack: Three dates with almond butter
Breakfast: Half of an avocado (sliced) on a piece of sourdough bread with 4 ounces of plain, unsweetened kefir
Lunch: Lentil soup
Dinner: Sautéed shrimp with zucchini noodles and pesto sauce Snack: Hummus and crudité
Breakfast: Spinach and blueberry smoothie with 1 tablespoon of ground flax seeds
Lunch: Fresh garden salad with edamame
Dinner: Grilled chicken with baked carrot fries
Snack: Bananas and almond butter
Breakfast: Coconut yogurt with ½ cup of berries and 1 tablespoon of nuts, 1 tablespoon of ground flax seed
Lunch: Fresh garden salad with avocado and tuna
Dinner: Turkey burger with roasted veggie medley
Snack: Pistachios and kombucha
Breakfast: Spinach and egg scramble with 1 cup of raspberries
Lunch: Quinoa salad with vegetables and roasted turkey breast
Dinner: Vegetable stir-fry with edamame
Snack: Smoothie with plain, unsweetened Greek yogurt, frozen berries, and protein powder
Breakfast: Avocado toast with hard-boiled egg
Lunch: Tuna plate with sliced cucumbers
Dinner: Turkey meatballs with zucchini noodles and pesto sauce
Snack: Overnight oats
Breakfast: Veggie frittata with mushrooms, broccoli, and cheddar cheese
Lunch: Chopped salad with chickpeas, olives, and parmesan
Dinner: Veggie curry with coconut quinoa
Snack: Apples with almond butter

How To Improve Gut Health

While a healthy gut generally relies on a consistent and healthy diet, improving your nutrition is not the only way to strengthen your gut health. For example, taking a daily probiotic may help you maintain a healthy gut balance in addition to your new diet, Zeitlin says. A daily turmeric supplement may also help reduce inflammation in the gastrointestinal system, she adds. A once-a-day multivitamin could also be beneficial in keeping your immune system strong as you navigate your gut health.

Make sure you’re also getting seven to eight hours of sleep per night, as quality sleep is essential for healing your gut, Zeitlin says. “Create an evening routine that helps you de-stress, gets you off screens for at least two hours before bedtime, and aim to go to bed at the same time every night,” she says. “Add calming activities into your routine, like walking, yoga, minimal exercise, time with friends, meditation , journaling, listening to music—anything that you know feels good and relaxing for you,” Zeitlin shares.

In addition to eating balanced, satiating meals, drink plenty of water, prioritize movement, and consider an anti-inflammatory diet (and stick to it). You’ll be on your way to better gut health in no time.

Meguire Hennes is a freelance lifestyle journalist specializing in fashion news, celebrity style, dating, and wellness (her Libra moon won’t let her settle on one beat). She received a B.A. in fashion studies from Montclair State University, and her words can be found in Bustle, The Zoe Report, Elite Daily, Byrdie, and more. When she’s not debunking a new TikTok wellness trend or praising Zendaya’s latest red carpet look, you can find her in yoga class, reading a cutesy romance novel, or playing Scrabble with her puppy in her lap.

an evening with lifetime conversations on controversies fyc event

The 10 Best Pregnancy Subscription Boxes

mamie laverock accident, hospitalization

Mamie Laverock's Accident, Hospitalization

tamron little tells women's health how doctors misdiagnosed the first sign of mesothelioma as fibroids

‘Doctors Dismissed My Mesothelioma As Fibroids’

kelly hyland breast cancer invasive carcinoma stage 3

'Dance Moms's Kelly Hyland Breast Cancer Diagnosis

10 Best Breathable Underwear Picks, Per Editors

All About Christie Brinkley's Skin Cancer

Kate Middleton's Cancer Diagnosis Timeline

women's health hosts inaugural health lab at hearst tower

All About The 2024 'Women's Health' Health Lab

Judi Dench May Be Done Acting Amid Vision Loss

Kourtney Kardashian Reveals '5 Failed IVF Cycles'

brittany mahomes at the sports illustrated i the party presented by captain morgan

Brittany Mahomes' Back Fracture: What To Know

Search the site GO Please fill out this field.
Newsletters

Best Foods to Support a Healthy Detox

1. Cruciferous Vegetables

4. green tea, 5. turmeric, 6. citrus fruits, 8. rosemary, 9. foods with resveratrol, 10. foods with lycopene, do you need a detox.

Moyo Studio / Getty Images

Detoxification refers to eliminating harmful toxins from the body, essentially giving it a clean-up. Some individuals may consider exploring a detox or cleansing diet to remove toxins from their body and shed pounds or boost overall health. These regimens can take many forms, from consuming only liquids or certain foods to fasting and using supplements.

Research indicates, however, that many detox diets lack nutrients and may not be as effective as claimed. The National Institutes of Health highlights a lack of high-quality studies on detox diets. Concerningly, some products marketed for detoxification have been flagged by the Food and Drug Administration (FDA) and Federal Trade Commission (FTC) for containing harmful substances or making false promises.

Although your body is equipped with efficient detox systems, primarily the liver and kidneys, you can support your body's natural detox processes and overall health by adding these foods to your diet.

5PH / Getty Images

Human studies show that cruciferous vegetables such as broccoli, Brussels sprouts , and cauliflower can trigger CYP1, enzymes that help break down procarcinogens (substances with carcinogen potential) and medications. These vegetables can also support the role of glutathione, a natural antioxidant in the body that regulates the immune system and improves detoxification. Notably, cruciferous vegetables are the primary dietary source of glucosinolates, a class of phytochemicals or health-promoting plant compounds with anti-inflammatory and antioxidant effects.

Antoniu Rosu / Getty Images

Berries demonstrate the potential to reduce the overactivity of the CYP1 enzyme. When CYP1 enzymes are overworked without sufficient support in the second phase of detoxification, it can worsen the effects of environmental procarcinogens. Berries are rich in nutrients and phytochemicals like flavonoids and exert protective effects against inflammatory conditions, heart disease , and various cancers. Specifically, in blueberries , these phytochemicals have been found in animal studies to control Nrf2, a crucial protein that oversees the body's antioxidant and detox systems.

IURII BUKHTA / Getty Images

Garlic contains components, namely sulfur-containing compounds, that have garnered much interest in research for their antioxidant activity and cancer-fighting effects. Along with onions and chives, garlic belongs to the allium vegetable group. These vegetables can also trigger enzymes that help with detoxification, along with the Nrf2 pathway.

masa44 / Getty Images

Research suggests that green tea can activate the Nrf2 pathway involved in clearing toxins. Caffeine and compounds in green tea called catechins are thought to be responsible for this. Additionally, the catechins found in green tea, particularly epigallocatechin gallate (EGCG), have attracted significant attention in research due to their potential to combat inflammation and cancer.

Westend61 / Getty Images

Turmeric , a member of the ginger family, is commonly used in culinary dishes, particularly as a spice and ingredient in curry powder. In traditional medicine, turmeric is used to treat various conditions including joint and digestive disorders. Turmeric may enhance detoxification by supporting the role of glutathione and the Nrf2 pathway. Curcumin, a major component in turmeric, plays a role in this.

lacaosa / Getty Images

Citrus fruits like oranges, lemons, and tangerines are good sources of vitamin C and folate, vitamins that support the immune system. Vitamin C and polyphenols (beneficial plant compounds) in citrus fruits can reduce inflammation .

In human research, citrus fruits appear to demonstrate the ability to prompt the enzymes UDP-Glucuronosyltransferases (UGT) enzymes, which are important for helping the body get rid of certain toxins through urine and feces. However, grapefruit seems to slow down enzymes that help with detoxification.

Stefania Pelfini, La Waziya Photography / Getty Images

Ginger has compounds like 6-shoagol that might help ease inflammation, based on research in animals and humans. It's also being studied for its potential to relieve nausea and vomiting. In animal studies, 6-shogaol and ginger extract seem to help activate the Nrf2 pathway, which controls antioxidant and detox activities.

CarlaMc / Getty Images

Rosemary is an herb native to the Mediterranean region. It's rich in phytochemicals with antioxidant and anti-inflammatory effects and may lower inflammation in the gut, according to animal studies. Animal research suggests rosemary demonstrates the ability to prompt the activity of enzymes involved in detoxification.

Fani Kurti / Getty Images

Grapes , wine, soy, and peanuts all contain resveratrol, a type of polyphenol (beneficial plant compound). Resveratrol might have beneficial effects on the body such as expanding blood vessels, reducing blood clotting, and decreasing pain and swelling. According to human research, resveratrol can activate the CYP1 enzymes involved in detoxification. They can also prompt the activity of GST enzymes that attach glutathione to toxins and assist in their elimination. It may also prompt the Nrf2 pathway that controls the body's defense and detox mechanisms.

Mint Images / Getty Images

Lycopene, a compound that gives foods like tomatoes , guava, and watermelon their red color, may also trigger the Nrf2 pathway, according to human research. Lycopene has high antioxidant potential, among the highest in a group of plant pigments called carotenoids. According to research, lycopene may have protective effects against conditions such as cancer, particularly prostate cancer, and heart and liver diseases.

Toxins are made in the body during metabolism and come from outside sources like what you put in your body, breathe in, and absorb through the skin. The body naturally detoxifies itself through urine, feces, respiration, or sweat.

While detox diets are popular, they aren't widely supported by research or health experts, including the Academy of Nutrition and Dietetics. Many of these diets drastically restrict food choices, potentially depriving you of essential nutrients, or involve fasting, which could hinder your body's natural detox processes. Some suggest cutting out processed foods or avoiding certain foods like dairy and gluten . However, many self-proclaimed detox experts lack proper credentials. If you suspect food sensitivities or issues with your body's detox system, it's best to consult a qualified healthcare provider.

Detoxing doesn't have to involve extreme diet changes. You can start by incorporating more of the health-promoting foods, herbs, and spices mentioned above. However, understand that nutritious foods like fruits, vegetables, whole grains , nuts , and seeds support overall health including the body's detox systems due to their fiber content. Fiber is essential for maintaining bowel regularity.

Optimal protein intake is also crucial for maintaining adequate glutathione levels, an important detox enzyme. Also consider including fermented foods like kefir and yogurt , which can support gut health. And remember to stay hydrated by drinking plenty of water.

A Quick Review

It's important to recognize that our bodies are already equipped with natural detoxification systems, primarily through the liver, kidneys, and other organs. While the idea of a special detox diet may seem enticing, it often involves severe dietary restrictions that can be both unhealthy and unsustainable in the long term. Instead, focus on consuming a balanced diet rich in fiber, lean protein, and hydrating fluids to naturally support the body's detox mechanisms. By embracing a holistic approach to detoxing , you can nourish your body and promote overall health without resorting to extreme measures.

NIH National Center for Complementary and Integrative Health. "Detoxes" and "Cleanses": What You Need To Know

Tahreem A, Rakha A, Rabail R, Nazir A, Socol CT, Maerescu CM, Aadil RM. Fad Diets: Facts and Fiction . Front Nutr . 2022;9:960922. doi:10.3389/fnut.2022.960922

Minich DM, Brown BI. A Review of Dietary (Phyto)Nutrients for Glutathione Support . Nutrients . 2019;11(9):2073. doi:10.3390/nu11092073

Hodges RE, Minich DM. Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application . J Nutr Metab . 2015;2015:760689. doi:10.1155/2015/760689

Connolly EL, Sim M, Travica N, Marx W, Beasy G, Lynch GS, Bondonno CP, Lewis JR, Hodgson JM, Blekkenhorst LC. Glucosinolates From Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence . Front Pharmacol . 2021;12:767975. doi:10.3389/fphar.2021.767975

Golovinskaia O, Wang CK. Review of Functional and Pharmacological Activities of Berries . Molecules . 2021;26(13):3904. doi:10.3390/molecules26133904

Shang A, Cao SY, Xu XY, Gan RY, Tang GY, Corke H, Mavumengwana V, Li HB. Bioactive Compounds and Biological Functions of Garlic ( Allium sativum L.) . Foods . 2019;8(7):246. doi:10.3390/foods8070246

Musial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial Properties of Green Tea Catechins . Int J Mol Sci . 2020;21(5):1744. doi:10.3390/ijms21051744

Miles EA, Calder PC. Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review . Front Immunol . 2021;12:712608. doi:10.3389/fimmu.2021.712608

Ballester P, Cerdá B, Arcusa R, Marhuenda J, Yamedjeu K, Zafrilla P. Effect of Ginger on Inflammatory Diseases . Molecules . 2022;27(21):7223. doi:10.3390/molecules27217223

Veenstra JP, Johnson JJ. Rosemary ( Salvia rosmarinus ): Health-promoting benefits and food preservative properties . Int J Nutr. 2021;6(4):1-10.

National Library of Medicine Medline Plus. Resveratrol .

Imran M, Ghorat F, Ul-Haq I, Ur-Rehman H, Aslam F, Heydari M, et al. Lycopene as a Natural Antioxidant Used to Prevent Human Health Disorders . Antioxidants (Basel) . 2020;9(8):706. doi:10.3390/antiox9080706

Academy of Nutrition and Dietetics. What's the Deal with Detox Diets?

In mental health recovery, following wellness plan is essential

Recently I attended a mental health support group, and one of the topics was recovery — not from alcohol or drugs necessarily but one’s mental health journey.

I’ve been in recovery for about five years, and I must tell you, it’s not easy. Everyone has a different definition, but for me, it means doing everything you can to be mentally healthy and following your wellness plan (if you have one). For me, this means taking my pills, going to therapy, practicing self-care, avoiding the unhealthy behaviors that contributed to my mental “breakdown,” eating healthy(-ish) and making sure I get enough sleep or don’t sleep too much.

It doesn’t seem like much as I’m writing this, but boy, does it feel like I’m walking a live wire at times. Not doing what I listed can result in depressive episodes, more unhealthy behavior and volatile moods. I can become suicidal if I mess up my medication or don’t practice self-care, which is scary for me and my family.

I once thought that a six-week trip to the psychiatric hospital, several electroconvulsive therapy treatments, etc., would cure me. I’m sure my family and friends thought the same. Honestly I had never heard the term recovery relating to mental health until I started volunteering for NAMI Greater Corpus Christi. Putting a name to my journey helped me understand that healing and recovery is linear. Setbacks will occur and bad days will happen.

And that’s exactly what we discussed in that support group that night. I broached the subject after telling a ridiculous story — at my kid’s award ceremony I took pictures with my family and when I got home and actually looked at them, I was mortified. I looked fat and ugly and was embarrassed that so many of my friends saw me like that. After viewing those pictures (which weren’t that bad in hindsight), I ripped off my clothes and threw them into the Donate Pile in my closet. I took a shower and redid my hair. I got on the scale to make sure I hadn’t gained weight.

My body dysmorphia and insecurities, which fuel a severe eating disorder, had taken over. Logically, I know that I’m not fat, ugly and gross. And I know I know that. But seeing those pictures also triggered my depression and anxiety. I ugly cried some more after my shower and avoided the mirror for the rest of the day. Now you know why my therapist’s wallet is getting thicker.

Even after 1,825 days after leaving the hospital, things like this can still happen, and though everyone in the support group was at a different level in their recovery, they understood and gave me support, which is what I needed.

It was then I truly understood that recovery wasn’t exclusive to the mentally ill. We’re all recovering from something, whether it be alcohol, drugs, losing a loved one, suffering a loss, a break-up, etc. And validation and support (without judgement) are the cure to all, or at least a step toward healing.

The day after “the incident,” I laughed while I re-told the story to my friends at the nail salon. It wasn’t as painful, and I realized that I needed to give myself grace.

It’s a lot easier to do when you have support from your loved ones and even strangers in a support group. Sometimes that’s the best kind.

Will I falter again? Definitely, but it doesn’t mean I have to start over. I’ll just pick up the pieces and keep moving forward at my pace. I have 1,825 days under my belt that say it can be done.

And I can live with that, unlike that outfit from the other day.

For more than 20 years, Heather Loeb has experienced major depression, anxiety, an eating disorder and a personality disorder, while also battling the stigma of mental health. She is the creator of Unruly Neurons (www.unrulyneurons.com), a blog dedicated to normalizing depression and is the Affiliate Leader of NAMI Greater Corpus Christi.

IMAGES

Healthy Living Essay Example
Project Dietary Plan 1 .pdf
2015 Dietary Guidelines
Pin on Healthy
nutrition essay updated
Dietary Analysis Essay & Grade Sheet

VIDEO

Daily Diet plan
10 Lines essay on Healthy Food
संतुलित भोजन पर निबंध
On a Healthy Diet (Beginner A2)
Fasting for Relief: Why Symptoms Return Upon Eating #waterfasting #waterfast #inflammationrelief
Are there specific dietary restrictions for Shih Tzus with allergies

COMMENTS

Balanced Diet Essay for Students and Children
We have grown up listening to the term 'balanced diet' in science. It refers to a diet that has all the essential nutrients and minerals that will keep us healthy. Ready a Balanced Diet Essay here.
Healthy Diet Essay for Students in English
Healthy Diet Essay is provided to help you know the importance of a healthy diet and what all it includes. So, you can also plan a healthy diet and live a healthy life.
Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary
The definition of what constitutes a healthy diet is continually shifting to reflect the evolving understanding of the roles that different foods, essential nutrients, and other food components play in health and disease. A large and growing body of evidence ...
Nutrition, Food and Diet in Health and Longevity: We Eat What We Are
Here we address the issues of nutrition, food and diet by analyzing the biological importance of macro- and micro-nutrients including hormetins, discussing the health claims for various types of food, and by reviewing the general principles of healthy dietary patterns, including meal timing, caloric restriction, and intermittent fasting.
Nutrition Essays
Our topics base contains the most diverse topics of Nutrition to write about in essays. Choose perfect titles and start to write your paper.
Healthy Lifestyle and Eating
Healthy eating is the process of keeping the body clean, strong, and healthy at all times. It means that one should be able to eat the right food, get enough exercise, and maintain cleanliness.
PDF How to Build a Healthy Eating Pattern
The key is to build a healthy eating pattern, which means choosing a variety of nutritious foods in the right amounts for you — and making these choices part of your everyday routine.
12.4 Annotated Student Sample: "Healthy Diets from ...
In this argumentative research essay for a first-year composition class, student Lily Tran creates a solid, focused argument and supports it with resear...
Free Healthy Nutrition Essay Examples & Topic Ideas
Stuck with your healthy nutrition paper? Check our 100% free healthy nutrition essay, research paper examples. Find inspiration and ideas Best topics Daily updates
Diet Plan Essays: Examples, Topics, & Outlines
View our collection of diet plan essays. Find inspiration for topics, titles, outlines, & craft impactful diet plan papers. Read our diet plan papers today!
A Healthy Eating Plan, Essay Example
Essays.io ️ A Healthy Eating Plan, Essay Example from students accepted to Harvard, Stanford, and other elite schools
Essentials of Healthy Eating: A Guide
Enough solid evidence now exists to offer women several fundamental strategies for healthy eating. They include emphasizing healthful unsaturated fats, whole grains, good protein "packages," and fruits and vegetables; limiting consumption of trans and saturated fats, highly refined grains, and sugary beverages; and taking a multivitamin with folic acid and extra vitamin D as a nutritional ...
Making Healthy diet choices: [Essay Example], 702 words
If you're currently not eating a healthy diet, it can be difficult to start such a plan. However, healthy eating along with some exercise is very important for maintaining a good bodily function and goes a long way towards living a disease-free life. If you struggle with healthy eating, then you know that breaking unhealthy habits can be the most difficult part of the process. Therefore, if ...
MyPlate Plan
MyPlate Plan. The MyPlate Plan* shows your food group targets - what and how much to eat within your calorie allowance. Your food plan is personalized, based on your: To get started, click on the "Start" button. You can also find out your MyPlate Plan in Spanish. Get the MyPlate Plan widget to post or share on your blog or website!
DASH Eating Plan
The DASH eating plan, also known as the DASH diet, is a flexible and balanced eating plan that helps create a heart-healthy eating pattern for life. Learn more about the health benefits of the plan and how to follow the DASH eating plan and limit calories and sodium in your daily life.
Three Day Diet Analysis: a Closer Look at Nutritional Choices
To gain insight into the nutritional quality of my diet, I conducted a three-day diet analysis. In this essay, I will present and analyze the findings of this assessment, exploring areas of strength and areas for improvement in my dietary habits.
7-Day Healthy and Balanced Meal Plan Ideas: Recipes & Prep
Planning healthy, balanced meals isn't difficult, it just takes a bit of practice. Find an easy-to-follow 7-day meal plan with 21 nutritious, balanced meals and 14 snacks to help you improve your diet.
7-day healthy eating meal plans for men and women proven by science
This weekly meal plan can help both males and females to eat a healthful diet and manage their weight. It can also save time and be cost-effective.
Dietary Plan
Dietary Plan - Essay Sample. DASH Dietary Plan for a Chinese Patient with Hypertension. A Chinese woman presents with a newly diagnosed case of hypertension. This patient needs assistance in identifying a dietary regimen that will support them in reducing or eliminating hypertension. This discussion also assumes a 1600 calorie diet is desired ...
7-Day No-Sugar High-Fiber Anti-Inflammatory Meal Plan
If you want to reduce chronic inflammation, enjoy this 7-day meal plan packed with fiber, with no added sugars and created by a dietitian.
Low-carb diet: Can it help you lose weight?
A low-carb diet limits carbohydrates, often called carbs — such as those found in grains, starchy vegetables and fruit. A low-carb diet focuses on foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying limits on the type and amount of carbs you can eat.
7-Day No-Sugar High-Protein Anti-Inflammatory Meal Plan for Better
In this no-sugar-added anti-inflammatory meal plan created by a dietitian, we map out a week of high-protein meals and snacks to improve blood sugar levels.
Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance
Obesity has become one of the most important public health problems worldwide, which suggests the need for evidence-based dietary strategies for weight loss and its maintenance. Weight management depends upon complex factors such as amount of food eaten, ...
Leaky Gut Diet: What To Eat, Avoid, And Sample Meal Plan
To combat intestinal hyperpermeability, dietitians recommend an anti-inflammatory diet like whole grains, veggies, fermented foods, nuts, seeds, and probiotics.
Free Personalized Plan
Whether you're looking for a healthy weight-loss plan or considering weight-loss medication, discover which of our world-leading solutions is best for you.
10 Foods for a Healthy Detox, According to a Dietitian
Learn how to naturally support your body's detox systems with nutritious foods and why trendy detox diets aren't the answer.
In mental health recovery, following wellness plan is essential
Recovery in mental health journey means sticking to wellness plan, doing everything you can to stay healthy.
Trump lawyer outlines plan to challenge historic guilty verdict
Former President Trump's attorney Todd Blanche outlined how the defense team plans to challenge the New York jury's guilty verdict in the presumptive Republican nominee's hush money trial on Thursday. What the big picture: Blanche told CNN Thursday evening after Trump became the first sitting or former U.S. president convicted of a felony that ...

Balanced Diet Essay for Students and Children

Importance of a Balanced Diet

How to Have a Balanced Diet?

FAQs on Balanced Diet Essay

Customize your course in 30 seconds

Leave a Reply Cancel reply

Download the App

Healthy Diet Essay

500+ Words Healthy Diet Essay

Balanced Diet

Role of Nutrients

Special Dietary Requirements

Leave a Comment Cancel reply

Register with BYJU'S & Download Free PDFs

12.4 Annotated Student Sample: "Healthy Diets from Sustainable Sources Can Save the Earth" by Lily Tran

Introduction

Living by Their Own Words

THE COMING FOOD CRISIS

AREAS OF CONCERN

Land and Water Use

Greenhouse Gas and Climate Change

Social and Cultural Values

DISSENTING OPINIONS

FUTURE GENERATIONS

Works Cited

Discussion Questions

Healthy Nutrition Essay Examples and Topics

Vegetarianism Health Benefits

Was Food Healthier 100 Years Ago?

Human Digestion

Perfect Diet for a Women’s College Basketball Player

Energy Drinks: Benefits and Disadvantages

Athletes Nutrition

Nutrition & Students Academic Performance

On the Strategies for Healthy Eating Promotion

Food and Nutrient Security Situation in Pakistan

Nutritional Considerations for Elite Female Volleyball Players

Tomato Nutrition Advantages and Disadvantages

Childhood Obesity: The Precede-Proceed Model

Childhood Obesity: Causes/Solutions

Nutrition: the Anthropometric Measurements

Organic Food Is Not a Cure for Environmental and Health Issues

Eating Insects Advantages

Health Promotion for Childhood Obesity by Nazaret

Differential Diagnosis in a Patient: Anorexia Nervosa

Comparison of Good and Bad Pizza

The Need for Protein in a Diet

Macronutrients and Their Functions

Diabetic Diet and Food Restrictions

What’s Obesity: Brief Overview

Benefits of Vegetarianism

Helping Obesity in Our Schools

Nutrition as an Aspect of Health

“Fit and Well” by Thomas Fahey

Fat- and Water-Soluble Vitamins

Good Nutrition and Balanced Diet

Childhood Obesity as a Serious Public Health Problem

Proven Benefits of Hot Drinks

An Account of the Health Fair Day

Nutrition Role in Skin Care and Wellness

Healthy Foods: Behavior Change Analysis

Child Obesity in Australia

Infant Feeding Options in the First Six Months

Childhood Obesity Problem

The Impact of DASH (Dietary Approach to Stop Hypertension) on African American

Eating GMO Foods: Pros and Cons

Eating Disorders and Nutritional Therapy

Diabetes Due to Lack of Good Nutritional Access

Identifying Malnutrition: Why Is It Important?

Effects of Plant-Based Diet on Human Body

Omega-3 Fish Oil Used in Arthritis Treatment

The Effects of Dairy Consumption on Cardiovascular Health

Low-Carb Diets and Their Crucial Benefits

Recipes for School-Age Children and Cooking Demonstration

Genetically Modified Organisms (GMOs) in Food Production

Diet Plan Essays (Examples)

Filter by Keywords:(add comma between each)

Mcdonald's Diet Plan

Nutrition Low Calorie Diet LCD

Health and Nutrition -- Diet