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Diet Plan

The document discusses strategies for maintaining a comfortable and sustainable diet plan, including eating favorite foods in moderation, having treats in small amounts to prevent binge eating, and varying carb and fat intake with high and low days depending on exercise levels. It recommends high protein from foods like eggs, yogurt, fish and chicken, plant-based oils, and whole grains, beans, fruits and vegetables as part of healthy meal plans and snacks while limiting oil, palm oil, and processed foods like sausage.

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nancy.ebirika
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43 views1 page

Diet Plan

The document discusses strategies for maintaining a comfortable and sustainable diet plan, including eating favorite foods in moderation, having treats in small amounts to prevent binge eating, and varying carb and fat intake with high and low days depending on exercise levels. It recommends high protein from foods like eggs, yogurt, fish and chicken, plant-based oils, and whole grains, beans, fruits and vegetables as part of healthy meal plans and snacks while limiting oil, palm oil, and processed foods like sausage.

Uploaded by

nancy.ebirika
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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A very important aspect of dieting is comfortability.

In order to be able to maintain a diet plan it needs to


be comfortable for you to stick to. You can eat your favorite foods but reduced portions. You don’t have
to completely abstain from chocolate. You can have it in small quantities and remind yourself that it
doesn’t end today you can have another tomorrow. This mindset would help with binge eating where
you eat like you can’t get it tomorrow. If you plan to exercise a lot you have to have variable carb and fat
intake days. On days you have moderate carb and moderate fat intake. Some days, high carb and low fat
days while other days are low carb days and high fat days. It’s advisable to have about 2 high carb days
per week and the same goes for high fat days. Protein intake should be constant. A lot of protein is
required daily. Protein intake should consist of: eggs, yogurt, moi moi, akara, fish and chicken . It’s best
to avoid sausage as it’s very high in calories and contains more fat than any other nutrient. It’s best to
have plant based oils from avocados, coconuts and olives as they contain less saturated fats. And for
carbs it’s okay to have rice, yam and garri but the quantity plays a very key role. It’s important to take a
whole lot of water and fruit juice and whole fruits.

Meal plans

◦ Whole grains like oats paired with fruits and peanut butter

◦ Beans

◦ Toast and eggs

◦ Efo and amala (most healthy swallow asides unripe plantain flour)

◦ Jollof rice and coleslaw

◦ Bole

◦ Moi moi and salad

◦ Boiled plantain and egg sauce

◦ Amala and ewedu

◦ Spaghetti

Snacks like

Plantain chips are alright but should be taken in moderation, kuli kuli ,nuts (groundnut and cashews),
yogurt with whole fruits and honey. It’s important to reduce your intake of palm oil and vegetable oil.
When making egg sauce you can steam your vegetables instead of stir frying it in oil to reduce oil intake.

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