Healthy Diet Plans

A healthy diet plan is essential to maintain good health and reduce the risks of diseases, deficiencies and other health related conditions. Good nutrition assists with growth, wear and tear, repair, immunity and for proper functioning of the body. The diet should have sufficient fluids, amino acids, calcium, vitamins, fatty acids, minerals and right amount of calories.

It’s not about excluding the foods we love or maintaining self unrealistically thin but to energize and keeping the mood stable and being healthy. A healthy diet plan focuses on foods that are low in cholesterol, added sugars, salt, Trans fats and saturated fats.

It should include:

proper healthy diet plans

  • Fruits

  • Vegetables

  • Whole grains

  • Healthy fats like Low fat or fat-free milk and dairy products

  • Lean meats

  • Fish

  • Poultry

  • Eggs

  • Nuts

  • Collards

  • soy milk

  • Mixed nuts

  • Avocado  

  • Limit salt and sugar

Calories: Healthy diet plans comprises of foods which contribute of about 1,200–1,600 calories per day for men and about 1,000–1,200 calories per day for women.

All Year healthy diet meal plans include careful planning and preparation as the season changes.

Summer-Spring: Eat lots of fresh fruits. Include berries as they have antioxidants to neutralize free radicals. Avoid plenty of fast foods

Fall: Feed on pumpkin and squash which are rich in Vitamin C, fat and cholesterol free. Avoid candies, chocolates and added sugar items.

Winter: Eat on good amount of citrus fruits like tangerines, grapefruits and oranges. Avoid added sugars like drinks and coffee.

proper healthy diet meal plans for women

Healthy slushies using slushie machine

Slushies use 12-22 percent of sugar in the drink and healthy slushies from slushie machine can be made such as:

  • Luscious Slush Punch: pineapple slush and strawberry punch is combined.

  • Rhubarb Punch Slush: juice of rhubarb is combined with lime and lemon soda.

  • Party Punch: Gelatin (fruit flavor) is combined with lemon juice and pineapple and served with ginger ale poured on top.

  • Lime slush: Gelatin (lime) is combined with juice of pineapple.

Healthy diet plans for men should include 2,200 calories daily in combined form comprising of Starches, Protein, Fruits, Legumes, Vegetables, Tropical fruits and oils.

The Beginner Diet Plan:

  • carbs-218g,

  • Fat -83g,

  • Protein -218g

The Muscle-Gain Diet Plan:

  • carbs-300g,

  • Fat -100g,

  • Protein -225g

The Weight loss Diet Plan:

  • carbs-150g,

  • Fat -88g,

  • Protein -150g

The best foods that reduce risk of heart disease, prostrate health, sexual health, obesity, building muscles and diabetes and to be included in the diet plan for men are:

different brands of slushie machines

  • Oysters like Shellfish, lean pork and beef and legumes

    • antioxidant and zinc is present

  • Bananas:

    • rich in magnesium, Vitamin B-6 and potassium, is a good energy source.

  • Fatty Fish like herring, salmon, tuna and sardines

    • rich in Omega-3

  • Broccoli

    • rich in potassium, Vitamin C and beta carotene.

  • Brazil Nuts

    • rich in magnesium, antioxidants and selenium

  • Whole Grains

    • rich in fiber, minerals and vitamins

  • Plant Stanols like soy products, orange juice, cheese, granolas

    • lowers cholesterol.

  • soya beans, red orange fruits and many more

Healthy diet plans for women should include

1500 calories daily comprising of:

  • lean protein-2 servings,

  • calcium -3 servings

  • healthy grains- upto 5 servings

These plans should focus on foods that:

Keep you full

  • foods rich in fibre, of slow digestion and in low calories like soups, fruits and vegetables.

Fat and Carbohydrates loss

  • rich in healthy fats and complex carbohydrates like fruits, flaxseed oils, whole grains and vegetables like avocados etc.,

Fresh foods

  • Fresh ones are low in sodium.

Specific diets

Tesco Diets and vegetarian diets are healthy diet plans women trying to stay fit.

The best foods to be included in a diet plan for women for avoiding heart risk, muscle cramps, weight gain, breast related problems etc., are:

ealthy diet plans for men to lose weight

  • Avocados

    • rich in calcium and works on joints, reducing cholesterol and keeps the body strong.

  • Bananas

    • assists with maintaining weight, sweat losses and absorption of fluids in the body.

  • Berries

    • rich in antioxidants and protects muscles from damage by free radicals.

  • Carrots

    • is blood filler, controls contractions of muscles and BP.

  • Whole Grains

    • energy boosters, muscle builders and maintains weight.

  • Eggs

    • Yolk is iron source and curbs cholesterol and good for brain health.

  • Chocolate Milk

    • rich in minerals, vitamins and calcium. It is good for muscles and replenishment.

These healthy diet plans are standard for healthy individuals with no prior medical conditions. Apply caution when following these diets when you are diagnosed with health problems. Some foods may be restricted by your physician and may not be suitable to your medication. If you are healthy with no other issues with health, you can follow these healthy diet plans or create your own based on the above mentioned healthy tips.