Small steps to a great nutrition plan

Beauty has been redefined down the ages and both men and women have now begun to equate health to beauty. All of us want to achieve a lifestyle that allows us to be healthy and trim. People who believe that maintaining a fit body is their duty invest in expensive exercise machines, sessions with dieticians and even enrol in spas.

The average person however, may not be able to subscribe to that regimen. That does not mean that a healthy and active life cannot be achieved with a bit of planning and willpower. The first step to a planned health regimen is to objectively analyze and evaluate where you are on the scale of a balanced life.


Food and drink constitutes your diet and this diet is made up of calories. This means the calorie in your food can be converted into energy by your body. You need to deplete it with an active lifestyle. When it is not used, the unconsumed calories remain in your body as fat in the form of harmful lipids, which can damage your heart. Each individual is unique in the way he or she uses up energy, so your daily calorie intake has to be tailored specifically to you and your body’s energy expense account.

A calorie counter helps you decide the number of calories required in your diet. Some calorie based diet plans are available on the internet and in diet books that suggest typical menus that suit every calorie level. Daily calorie intake varies from person to person.

A typical eating pattern in a day has to be set down clearly, including the amount of water you consume and the number of teaspoons of sugar you add to your drinks. Once you have decided the outer limit of the total calories you plan to consume in a day it is easy to demarcate how much you will have in each meal, setting aside a third for the biggest meal of the day.

Let us see what a typical meal pattern can consist of if you aim at 1800 calories per day:

You can start off your day with a cup of tea or coffee and couple of slices of toast and two helpings of fruit.

A cup of green tea or fruit juice without artificial sweeteners at midday.

Lunch or dinner, which ever is the main meal of the day, can compose of the larger segment of your calorific content. Though a fully vegetarian diet is better, steamed fish and skinned poultry is acceptable in this diet plan, which provides a balanced diet of about 20% fats, 30% proteins, and 50% carbohydrates.

You must also ensure that you drink 8-10 glasses per day. Your diet plan should also be composed of five servings of vegetables and three servings of fruit in order that you get the optimal amount of fiber, vitamins and minerals.

4 Responses

  1. aman says:

    hey im a student(male) nd currently im studying in +2..everyday its the same routine..school,cochngs etc so at the end of the day im so tired tht i sleep as soon as i lay on my bed…bt whenevr i gt tyj i workout on my trademill..bt an imp question tht i wnt to ask is should i hv a control on my diet..??
    Will it hv ny side effects on my body..??

  2. Brian says:

    Mr. Expert,
    Are you going to have a follow up post or article about this anytime soon? 🙂

  3. mona mansour says:

    hello,my name is mona,i’m 23yrs old and 82 kg .i’m trying to lose weight can u help. I’m 1,60m, .i dont go to gym ,and i’m not yet on a diet,i’m a female,i dont have work and usualy i stay i home often, i need ur help thnx u

    • Dr. D. says:

      i might be able to help you, do you go gym? how many days a week? do you do any sports? what’s your usual day like? have any food allergies? based on your answers we might be able to suggest some stuff for you.