Creating a healthy eating schedule can help you feel good, have more energy and reduce the risk of chronic diseases. Eating fresh vegetables, fruits and whole grains as part of a balanced diet can ensure that you are getting all of your essential nutrients. Whether you want to lose weight or you just want to be healthier, developing a food schedule can help you choose beneficial options for meals. An eating schedule can also help you only eat the amount of calories you need per day.
Review the dietary guidelines recommended by the U.S Department of Health and Human Services so that you know what type of healthy foods you should include in your diet. The guidelines recommend limiting certain foods, such as sodium and trans fatty acids, while increasing the amount of other foods like fruits and vegetables.
Figure out how many calories you should consume each day. Before you make a healthy food schedule, you should know what your total caloric intake per day should be. This will depend on whether you want to lose weight or maintain your current weight. Other factors include your physical activity, age, gender and height. You can use an online free calorie calculator to figure out your caloric needs.
Eat a healthy breakfast in the morning. Breakfast starts your metabolism going and can prevent overeating the rest of the day. Include food from the dairy, fruit and grain groups for your breakfast.
Eat every three to four hours throughout the day. Large gaps between meals can cause your blood sugar to drop, increasing your chances of overeating. Eating small meals frequently helps keep your energy stable and your metabolism working.
Include five portions of fruits and vegetables in your diet every day. Fruits and vegetables provide antioxidants and essential vitamins, minerals and fiber to your diet.
Choose healthy whole grains over refined carbohydrates. Check ingredients to ensure that your food is actually whole grain.
Ireland Wolfe has been writing professionally since 2009, contributing to Toonari Post, Africana Online and Winzer Insurance. She obtained her Bachelor of Arts in psychology and Master of Arts in mental health counseling. She is also a licensed mental health counselor, registered nutritionist and yoga teacher.