In order to become healthy, we require a proper diet plan for ourselves. This diet plan is different for every person just like each person has different daily routine. Diet planners follow these 6 basic steps while making a diet plan.
3. kCalorie Restriction (energy restriction)
4. Nutrient Density
Adequacy means that the provide you eat provides you
- Sufficient amount of energy to carry out your physical activities.
- Enough amount of nutrients i.e. macro-nutrients and micro-nutrients to meet your body needs.
Take iron for the example of micro-nutrient. Iron is an important part of the red blood cells in the blood which carries oxygen from lungs to all parts of your body. If your diet does not provide you enough iron that your body requires, you'll suffer iron deficiency anemia. Its symptoms include feeling weakness, tired, listless, headaches and even little physical activity makes you tired.
This is just an example of one micro-nutrient. Therefore, for a healthy life, a proper diet plan should include all the required nutrients in the required quantity.
Next step in making a diet plan is balance. The diet plan should not restrict all the required energy of the body. On the other hand, it should also not include so much things to fulfill the requirements that could result in over-eating. A good diet plan, thus, consists of combination of foods.
For example, poultry, fish and meat are rich in iron and poor in calcium. Likewise. milk and milk products have abundant amount of calcium but lacks iron. You can make a combination of meat and milk to maintain a balance.
The next step is to make a balance between energy in and energy out. You should avoid over-eating as well as under-eating. In this step, you ensures that you gets enough energy which is enough for you daily activity and neither exceeding it nor reducing it which is the main step for weight control.
This step includes eating nutrient dense foods which have fewer amount of energy. This step makes sure that you have enough nutrients for your body requirements without increasing the energy. In this way, this steps helps avoid over-eating and maintains weight.
Fatty and sugary foods taste yummy and provide enjoyment but they have also high amounts of calories and fewer amounts of essential nutrients and lead to weight gain when consumed in excess. Therefore, such foods should be eaten on occasions and not every day to control weight. This step is known as moderation.
A person who eats same food every day can lack some vital nutrients and also can have some in excess. Such a diet is called monotonous diet which is bad for health and can lead to some health problems. A person should add variety in her meal everyday which ensures that he/she is getting all the nutrients.