Making a Diet Plan
by Asfand Yar Junejo
Make a plan
And stick to it as best you can. Try to qualify what you are going to do, what you want to lose, and how you are going to do this.
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Keep a written record of your food
By writing down what you have eaten, and also what your thoughts or motivation for eating something are will enable you to see if you have any bad habits, or if certain emotions or things which happen to you, are making you eat certain foods possibly.
for Example :
if you set unrealistic goals, and you fail some of those goals, you will potentially fail to lose weight overall. If your goals and steps are realistic, the better chance of you sticking to your diet plan. Try to analyse everything you eat. By thinking of what you are eating, even if you do eat and give in to temptation, at least you will know what you eat, why you eat it, and hopefully how to avoid eating it, if it was outside of your se planned meals.
The Dirty Dozen and the Clean Fifteen
The Environmental Working Group put together the latest list of the top 51 foods that were
dirtiest to cleanest, as well as an updated version of the “dirty dozen” and the “clean fifteen.The dirty dozen, which are conventional fruits and veggies, were found to contain at least 47 different chemicals. When purchasing the produce on the dirty dozen list, always opt for organic; avoid them altogether if organic isn’t an option.
"DIRTY DOZEN"
Apples
Celery
Cherry tomatoes
Cucumbers
Grapes
Nectarines (imported)
Peaches
Potatoes
Snap peas (imported)
Spinach
Strawberries
Sweet bell peppers
If you can’t afford organic produce, the “clean fifteen” contain lower to no traces of
pesticides and are considered safe to consume in conventional form.
"CLEAN FIFTEEN"
Asparagus
Avocados
Cabbage
Cantaloupe
Cauliflower
Eggplant
Grapefruit
Kiwis
Mangos
Onions
Papayas
Pineapples
Sweet corn
Sweet peas (frozen
Sweet potatoes.
"The Facts on Fat"
When deciding what fats to consume, make sure you understand what’s considered “healthy” and what isn’t. To put it simply, monounsaturated and polyunsaturated fats are good. Saturated fats and trans fats are bad. Typically, we want to avoid foods high in cholesterol as well. Fatty meats, trans fats, dairy products, and egg yolks are all high in cholesterol and should be consumed in moderation or avoided altogether. Choose from the healthy fats list when making smart dietary choices.
HEALTHY FATS
Monounsaturated fats: olive oil, nuts, seeds, and avocados Polyunsaturated fats (omega-3 and -6): nuts, seeds, and fatty fish
UNHEALTHY FATS
Saturated fats: red meat, dairy, and butter Trans fats: processed foods and foods containing hydrogenated or partially hydrogenated oils.
by Asfand Yar Junejo
Make a plan
And stick to it as best you can. Try to qualify what you are going to do, what you want to lose, and how you are going to do this.
<
Keep a written record of your food
By writing down what you have eaten, and also what your thoughts or motivation for eating something are will enable you to see if you have any bad habits, or if certain emotions or things which happen to you, are making you eat certain foods possibly.
for Example :
if you set unrealistic goals, and you fail some of those goals, you will potentially fail to lose weight overall. If your goals and steps are realistic, the better chance of you sticking to your diet plan. Try to analyse everything you eat. By thinking of what you are eating, even if you do eat and give in to temptation, at least you will know what you eat, why you eat it, and hopefully how to avoid eating it, if it was outside of your se planned meals.
The Dirty Dozen and the Clean Fifteen
The Environmental Working Group put together the latest list of the top 51 foods that were
dirtiest to cleanest, as well as an updated version of the “dirty dozen” and the “clean fifteen.The dirty dozen, which are conventional fruits and veggies, were found to contain at least 47 different chemicals. When purchasing the produce on the dirty dozen list, always opt for organic; avoid them altogether if organic isn’t an option.
"DIRTY DOZEN"
Apples
Celery
Cherry tomatoes
Cucumbers
Grapes
Nectarines (imported)
Peaches
Potatoes
Snap peas (imported)
Spinach
Strawberries
Sweet bell peppers
If you can’t afford organic produce, the “clean fifteen” contain lower to no traces of
pesticides and are considered safe to consume in conventional form.
"CLEAN FIFTEEN"
Asparagus
Avocados
Cabbage
Cantaloupe
Cauliflower
Eggplant
Grapefruit
Kiwis
Mangos
Onions
Papayas
Pineapples
Sweet corn
Sweet peas (frozen
Sweet potatoes.
"The Facts on Fat"
When deciding what fats to consume, make sure you understand what’s considered “healthy” and what isn’t. To put it simply, monounsaturated and polyunsaturated fats are good. Saturated fats and trans fats are bad. Typically, we want to avoid foods high in cholesterol as well. Fatty meats, trans fats, dairy products, and egg yolks are all high in cholesterol and should be consumed in moderation or avoided altogether. Choose from the healthy fats list when making smart dietary choices.
HEALTHY FATS
Monounsaturated fats: olive oil, nuts, seeds, and avocados Polyunsaturated fats (omega-3 and -6): nuts, seeds, and fatty fish
UNHEALTHY FATS
Saturated fats: red meat, dairy, and butter Trans fats: processed foods and foods containing hydrogenated or partially hydrogenated oils.
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