Healthy Diet Program
|How To Start My Diet|
A healthy diet plan gives your body the nutrients it needs every day while staying within your daily calorie goal. A healthy eating plan will also reduce the risk of heart disease and other health conditions.
Healthy Eating Program
• Emphasizes vegetables, fruits, whole grains, or free dairy products.
• Includes meat, poultry, fish, beans, eggs, and nuts.
• Limits saturated fats and Trans fats, sodium, and added sugar
• Controls the size of the part
To lose weight, most people need to reduce the number of calories they get from food and drink (energy IN) and increase their physical activity (energy OUT).
To lose 1-1 pounds a week, the daily diet should be reduced by 500 to 750 calories. Usually:
• Dietary programs containing 1,200-1,500 calories each day will help most women to lose weight safely.
• Diet systems containing 1,500-1,800 calories per day are suitable for overweight or obese men and women.
A very low-calorie diet of fewer than 800 calories a day should not be used unless checked by your doctor.
How I keep our bones healthy!
The importance of calcium in our bodies
|How To Start My Diet|
99 percent of the calcium in our body is found in the bones and teeth. Another 1 percent can be found in the blood and body tissues and is essential for muscle function. Our bones act as calcium channels for the body in times of deficiency. When our diet does not provide the required amount of calcium, the body “taps” the calcium into our bones and uses it to store the right amount of calcium in the blood and muscles, and any excess calcium leaves the body through urine. Therefore, chronic calcium deficiency can lead to weight loss and diseases such as osteoporosis.
How much calcium do I need?
How much calcium you need daily depends on your age and gender. The recommended dose of calcium is 2,500 mg per day for adults aged 19 to 50 years. For those aged 51 and over, the limit is 2,000 mg per day.
Where can I find plant sources of calcium?
Contrary to popular belief, cow's milk is not the only or essential source of calcium. There are many plant-based sources of calcium that can be used to make fast snacks or to spread delicious food! Here are some:
• Soy is naturally rich in calcium. Many soy products such as tofu and soy milk are fortified over their natural levels of calcium.
• Legumes, especially white beans and beans. Legumes can improve calcium availability to ensure that we absorb the calcium we use.
• Peanuts, especially almonds, are also a good source of calcium.
• Unfermented sesame tahini contains ten times more calcium than normal white tahini.
• Raw vegetables such as broccoli, cabbage, Brussels sprouts, green beans, and leafy vegetables are a great source of calcium.
• Flax seeds are a good source of calcium, in addition to being a good source of omega-3.
• Fruits such as figs, oranges, carob, and carob-based products.
• Whole grains, especially oats.
Summary and recommendations
1. The daily requirement for calcium in adults is usually between 600-800mg per day.
2. Eating regular fruits and vegetables, especially leafy vegetables, can help by absorbing calcium. They contain minerals, such as magnesium, which help with digestion, as well as reduce calcium loss in the bones.