Fruits vegetables diet plan

The 4-Week Plan to Transform Your Diet

Pilaf recipeAs a trained chef, restaurant owner, healthy-cookbook author, and confirmed food lover, I absolutely refuse to let the word diet hijack my life—and I don't think you should, either. Smart eating is not about settling for less; it's about heaping more good stuff on your plate.

Let's change just one health habit a week—shopping, cooking, and eating to meet that goal—for four weeks? After a month of making basic grains, fruit, and vegetables into staples using my recipes, you'll find it much easier to plan delicious, satisfying meals.

Plus: 10 healthy and tasty recipes!

Week One: Make a Produce-Aisle Hit List
Eating more fruits and vegetables is one of the most important dietary habits you can adopt to prevent heart disease, cancer, diabetes, and hypertension and to manage your weight. Vegetables in particular will cost you little in the way of calories while offering huge health benefits.

Your weekly goal is to eat five to nine servings of fruits and veggies a day. That's not as challenging as it may seem. The serving sizes are reasonable—one medium-size fruit, a half cup of cooked vegetables, three-quarters of a cup of 100-percent juice, one cup of raw leafy vegetables, a quarter cup of dried fruit. Mix fruit into your breakfast cereal, add lettuce and tomato to your sandwich (with a side of a vegetable-based soup), eat a piece of fruit in the afternoon and a vegetable side at dinner, and you've taken care of at least five servings.

Before shopping, write down the names of five richly colored vegetables and fruits that you really like, then add to the list two that you're curious about and are willing to try.

Week Two: Defy Your White Flour Urge
Until recently, it seemed that only nutritionists (and cereal box labels) used the words whole grain. Now delicious whole grain soups, desserts, and breads—bursting with color, texture and flavor—have become popular. It's also widely known that they have the power to deliver key antioxidants.

Your weekly goal is to make sure that half of your grain servings per day (three to five one-ounce servings) are whole grains such as wild rice, brown rice, barley, bulgur, corn (polenta), faro, quinoa, wheat berries, or whole wheat couscous. Whole grain foods are not refined, which means they contain all three parts of the grain, including the two lost in the refining process—the outer layer, bran, which provides fiber, B vitamins, and antioxidants; and the germ, the nutrient-packed inner portion, containing protein, vitamins, minerals, and antioxidants. The endosperm, the starchy part of the grain left in refined products such as white flour, contains some protein and lots of carbs but few nutrients. Look for the word whole on the ingredient list, followed by the name of the grain.

Source: www.oprah.com


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Diet plan advice needed

2008-07-29 20:33:06 by -

Can someone supply a simple weekly diet plan for a 40 year old single male? I fear I've been abusing my body by eating unhealthy for a long while. I'm in relatively good physical condition, but fear future problems that may surface. I eat a lot of deli meats, lots of italian breads, hardly any fruits or vegetables. Can someone list out a day-by-day diet plan for me?


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