Creating a Balanced Fat-Less Diet Plan

A balanced diet includes foods with moderate levels of fat, carbohydrates and protein. High-fat foods should be limited while added sugar should be limited when it comes to beverages such as soda or sweetened tea and coffee.

Strive for an average daily intake of 2,300 calories. This plan emphasizes incorporating vegetables and fruit into each meal, eating lean proteins and selecting low-fat dairy options.

Protein

Protein serves many essential functions in our bodies and it’s vital that we consume enough. Aim to incorporate both animal- and plant-based proteins in your diet for maximum effectiveness.

Choose lean cuts of meat and low fat dairy, whole grain cereals, pasta and bread; cook poultry, fish and pork without adding extra fat; remove skin before baking, broiling or grilling instead of frying; use herb or olive oil sprays when possible to cook food more effectively.

Vegetables are excellent sources of protein. Be sure to consume at least 2.5 cups a day of vegetables such as legumes, nuts, soy products, berries and leafy greens; try to limit processed meat consumption as this has been linked with higher risks of heart disease and obesity.

Fiber

Fiber can help you feel full and manage your appetite, as it slows digestion and assists the body with absorption of essential nutrients. Whole foods provide the best source of fiber – think fruits and veggies, whole grains and legumes – while added sugary snacks or drinks such as soda crackers can provide little or no nutrition at all.

Strive for five servings of fresh, frozen or canned fruit and vegetable each day – from fresh fruit with low-fat yogurt or hard-boiled egg on whole grain toast for breakfast; toss mandarin orange and peach slices onto your salad for lunch; or snack on low-fat unsalted nuts as an afternoon treat.

Vitamins

Fat provides energy and helps the body absorb essential vitamins A, D and E – drastically cutting back could leave you without these vital dietary essentials.

A nutritious diet includes foods from all of the major food groups in moderation and avoids those containing added salt, sugar or saturated fats.

Nutrition for athletes emphasizes fruits and vegetables, whole grains, low-fat milk products; beans, nuts and seeds; as well as fish and lean meat. When possible, try to source most of your calories from healthy sources, such as olive oil or canola or peanut oils.

Opt for lean sources of protein like fish, poultry and skinless chicken; consume plenty of vegetables and fruit; limit processed meats such as sausages and pastries; and drink a glass of milk or fortified water with each meal.

Minerals

Minerals play a vital role in supporting various functions in the body, from building strong bones and teeth to maintaining proper blood pressure levels. Minerals also aid nerve function, cell development and cardiovascular wellbeing.

Minerals can be divided into two distinct groups, macrominerals and trace minerals (microminerals). Macrominerals refers to those needed in larger amounts such as calcium, magnesium, potassium, phosphorus, sodium while microminerals include iron zinc selenium etc.

Vegetables, fruits, lean meats and whole grains are excellent sources of minerals; fish is the ultimate protein source with its abundance of vitamins and minerals. Fats also play an essential role in maintaining a balanced diet; opt for unsaturated over saturated ones when choosing yours!

Saturated Fat

Fat is essential to a balanced diet, providing energy for the body, lubricating joints and cells properly while producing hormones and helping the body absorb fat-soluble vitamins such as A, D and E. Unfortunately, however, many individuals consume too much saturated fat through their diet, increasing their risk for heart disease.

Saturated fats can be found in animal foods like beef, lamb and pork; dairy products like butter and full-fat ice cream; tropical oils made from coconuts or palm kernels; as well as tropical oils derived from these sources. To limit your saturated fat consumption, choose lean meats and skinless poultry; whole-grain foods; fruits and vegetables as well as low-fat or fat-free dairy products with reduced saturated fat content as your sources; read food labels to determine how much saturated fat a serving contains; aim for less than 10% of your calorie consumption to contain saturated fats!