How to Prepare a Nutrition Plan

Posted by Sarah on July 15, 2016

healthy eatingEating well is becoming more of science with research showing us which foods we should eat. The right diet is essential for our physical health and experts have even developed a Recommended Dietary Allowance (RDA) to help people of different ages and gender maintain a healthy lifestyle. One of the best ways to maintain a healthy lifestyle is coming up with a nutrition plan. A nutrition plan, if followed well, will help you make healthier eating choices every day. It helps you plan meals and also your nutrition goals. The plan will give you a clear outline of your intentions and keeps you on track. Here are some tips when preparing a nutrition plan.

1.       Review Your Eating Habits

You need to assess your eating situation first before deciding on what to change or leave. You then have to decide on the number of meals while taking into consideration the time you will have, your grocery budget and your ‘food mood.’  Do not forget to plan for snacks too.

2.       Get the Recipes

Once you know the number of meals that you need, find and collect healthy recipes that fit into your grocery budget. Create a list of go-to meals first to make your meal planning fast even in future. Let that be your ‘base recipes’ and build on them in subsequent nutritional plans. Go for the recipes with healthy carbs and whole grains, healthy fats, fiber, and vegetables.

3.       Keep an Eye on the Calories

calorie countYou need to check the calories when making a nutrition plan. You need to figure out the daily calories needed to maintain your weight or get to a healthy weight. For a relatively inactive male, The University of Maryland Medical Center recommends multiplying your weight (in pounds) by 13 to determine daily calories needed and 15 for a moderately active man. A moderately active female need to multiply the weight by 12 and 10 for relatively inactive female. For most people, reducing the number of calories by 500 calories per day result in about 1 pound of weight loss. Work with a nutritionist to determine how much calories you can add or subtract from your plan to reach your targets.

4.       Watch the Portion Sizes

After determining your recipes, calories, and breaking down the plan, learn about the portions and how they affect the calories and other nutritional details. Eating the right amount of food is as important as eating the right food. Ensure that the nutrition plan gives the details of the portion size as well.

5.       Plan the Meals

After reviewing the eating habits, collecting healthy recipes, and learning nutritional facts make weekly meal plans. The plan should include breakfast, lunch, dinner, and snacks too. Keep the meal plan and recipes organized. There are many online tools to help organize your plan.

When making the plan, it is important to consult your doctor or a nutritionist especially if you have a medical condition or when you are trying to lose weight. Also, remember that these plans do not mean anything if you do not have the discipline to follow them. Nutrition plans are made to be followed.