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Thursday, March 2, 2023

NUTRITION & DIET IV: How To Stay On Track

To be on track in a diet means to consistently stick to a healthy eating plan, set goals, and make choices that are in line with the plan. This includes watching portion sizes, limiting processed or sugary foods, and making sure to get enough of the right types of nutrients such as protein, fiber, vitamins, and minerals.

Creating a new nutrition and diet plan can be overwhelming at first, however, there are a few tips to help you stay on track. 

1. Make a meal plan and stick to it.

2. Keep healthy snacks on hand to satisfy cravings.

3. Eat a variety of nutrient-dense foods from all the food groups.

4. Cook meals at home instead of eating out.

5. Read nutrition labels when shopping for food.

6. Avoid processed, sugary, and fatty foods.

7. Drink plenty of water.

8. Avoid skipping meals and don’t go more than 4 hours without eating.

9. Exercise regularly and get plenty of sleep.

10. Get professional help from a nutritionist or dietitian if needed.

However, meal planning for the week ahead and prepping meals in advance can be a great way to make sure your nutrition and diet stays balanced. Additionally, focus on the foods that you should be eating throughout the day, rather than the foods you should be avoiding. This will help you create positive associations with healthier foods and create good eating habits.



Below is a sample of a balanced diet table 

For Locals 

Monday 
Breakfast: Porridge with Plantain, Boiled Egg 
Snack: Almonds, Fruit juice 
Lunch: Jollof Rice, Chicken/Fish, Green Salad 
Snack: Fresh Fruit, Toast 
Dinner: Boiled Yam and Egusi Soup 

Tuesday 
Breakfast: Oat meal with Honey and Nuts 
Snack: Boiled Egg, Fruit Juice 
Lunch: Fried Rice and Grilled Fish 
Snack: Nuts and Protein Shake 
Dinner: Vegetable Soup and Eba 

Wednesday
Breakfast: Pancake and Fruits 
Snack: Boiled Groundnuts, Fruit Juice 
Lunch: Beans Pottage, Fried Plantain, Vegetable Salad 
Snack: Protein Bar and Juice 
Dinner: Amala and Obe Ata (tomato stew) 

Thursday 
Breakfast: Wheat Cereal with Milk 
Snack: Roasted Plantain and smoothie 
Lunch: Pounded Yam and Vegetable Soup 
Snack: Yoghurt with Honey 
Dinner: White Rice and Beef Stew 

Friday
Breakfast: Porridge with Banana 
Snack: Nuts, Yoghurt 
Lunch: White Rice, Plantain and Fish Stew 
Snack: Boiled Groundnuts, Bread 
Dinner: Coconut Rice and Chicken 

Saturday
Breakfast: Omelette and Bread 
Snack: Smoothie and Coconut 
Lunch: Pounded Yam, Egusi Soup, Roasted Fish 
Snack: Fresh Fruit and Boiled Egg 
Dinner: Fried Rice, Salad and Fried Plantain 

Sunday 
Breakfast: Millet Fufu with Vegetable Sauce 
Snack: Boiled Egg, Nuts 
Lunch: Rice and Beans, Vegetable Salad 
Snack: Protein Shake and Toast 
Dinner: Jollof Rice and Fried Plantain

Sample for the Nationals

Monday
Breakfast: Eggs on toast with spinach, avocado, and black beans 
Lunch: Turkey and Vegetable Stir-Fry 
Dinner: Whole Grain Pasta with Roasted Cauliflower and Goat Cheese 

Tuesday
Breakfast: Yogurt, Granola and Fresh Fruit 
Lunch: Spinach Salad With Grilled Chicken 
Dinner: Baked Salmon With a Roasted Tomato and Corn Relish 

Wednesday
Breakfast: Avocado Toast With Egg and Tomatoes 
Lunch: Chickpea, Avocado and Feta Sandwich 
Dinner: Mexican Rice Bowl with Avocado and Cilantro 

Thursday
Breakfast: Oatmeal With Berries and Nut Butter 
Lunch: Kale and Quinoa Salad With Roasted Chickpeas 
Dinner: Baked Sweet Potato With Broccoli, Feta and Almonds 

Friday
Breakfast: Apple and Peanut Butter Toast 
Lunch: Grilled Chicken Caesar Wraps 
Dinner: Roasted Vegetable and Quinoa Burrito Bowls 

Saturday
Breakfast: Whole Grain Pancakes with Berries 
Lunch: Grilled Veggie and Hummus Wraps 
Dinner: Baked Vegetable Fajitas 

Sunday
Breakfast: Green Smoothie Bowl 
Lunch: Chicken and Quinoa Soup 
Dinner: Grilled Fish Tacos With Guacamole

CONCLUSION 
Making sure you’re getting the most out of your nutrition and diet is important for leading a healthy lifestyle. Adding more nutritious foods to your diet can help boost your energy levels and significantly lower your risk for developing chronic illnesses. Also, meal planning and avoiding highly processed foods can help you on your path to a healthier you.

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