Dietary Guidelines
Dietary Guidelines for Health (the Basics)
A nutritious and balanced diet is the key to unlocking the door to a healthier future. Discover the power of wholesome foods and learn which are especially beneficial for maintaining your well-being and preventing potential health issues.
Why Is a Nutritious Diet Essential?
Consuming a well-balanced diet is vital for maintaining good health both now and in the future. Let’s explore the importance of a healthy diet and its vital role in sustaining overall wellness.
Which Foods Are Particularly Beneficial?
Some of the healthiest foods include:
Fruits and Vegetables
Consuming fruits and vegetables can aid in the prevention of heart disease and strokes. They’ve been shown to help in the prevention of certain types of cancer. Aim to incorporate fruits and vegetables into every meal and as snacks. If fresh produce is unavailable, opt for frozen or canned alternatives. Consuming at least two and a half servings of vegetables and fruit daily is recommended.
Fiber-Rich Foods
A diet high in fiber can help prevent heart disease and strokes. For individuals with type 2 diabetes, it may also assist in blood sugar regulation. These foods include vegetables, fruits, beans, nuts, oatmeal, and select breads and cereals. Look for the fiber content of any particular food on its nutrition label. It is advised to consume 25 to 36 grams of fiber daily.
Foods Containing Folate (or Folic Acid)
Folate, an essential vitamin for pregnant women or those planning to conceive, is crucial for normal fetal growth. Folate can be found in many breakfast cereals, oranges, orange juice and leafy green vegetables.
Foods Rich in Calcium and Vitamin D
Babies, children, and adults require calcium and vitamin D for strong bones. Adults also need these nutrients to prevent osteoporosis, a condition characterized by fragile bones that break more easily than average. Various foods and drinks contain calcium and vitamin D. Those who do not consume enough of these nutrients in their diet may need to take supplements, which come in the form of pills, capsules, liquids or tablets.
What About Fats?
Different types of fats have varying effects on the body. Trans fats are particularly harmful and can be found in margarine, numerous fast foods and some commercially baked goods. These fats can elevate cholesterol levels and increase the risk of heart disease. It is best to avoid foods containing trans fats.
The polyunsaturated fats found in fish appear beneficial and can reduce the risk of heart disease. Other polyunsaturated fats may also be advantageous. While it was once believed that monounsaturated fats were healthy and saturated fats were harmful, newer research indicates this may not be true. In fact, these fats have little impact on the risk of developing heart disease. Choose oils containing healthier fats, such as olive and canola, when cooking.
What About Alcohol?
Moderate alcohol consumption may lower the risk of heart disease. However, alcohol can also lead to issues, such as increased chances of liver disease and certain types of cancer. Most doctors advise that adult women limit themselves to one drink per day and adult men to two drinks per day.
How Many Calories Do You Need Daily?
Caloric needs vary based on weight, height, age, sex and activity level. Your doctor or nurse can provide personalized recommendations on daily caloric intake. To lose weight, consume fewer calories each day. Your particular needs will depend on your health and any existing medical conditions.
What About Weight Loss?
At Express Health Systems, we believe that the key to success with weight loss is the combination of healthy eating and regular exercise. While there are various diets, the crucial aspect is to choose a diet that reduces your calorie intake and stick to it. And incorporating physical activity can help burn more calories and aid in weight loss.
It’s important to understand that weight loss is not a quick fix. It’s a lifestyle change that requires patience, dedication and persistence. We suggest starting small and gradually making changes over time. This approach will help establish healthy habits that can be maintained in the long run.
Sample Weekly Meal Plan
Below is a sample meal plan for one week, incorporating the abovementioned guidelines. This meal plan is just an example that shows a variety of nutrient-rich foods you can consume throughout one week, including fruits, vegetables, whole grains, lean proteins and healthy fats. Feel free to adjust the plan according to your personal preferences and dietary needs.
Monday
Breakfast: Vegetable and cheese omelet, whole-grain toast, and a glass of orange juice
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber and a light vinaigrette dressing
Dinner: Baked salmon with steamed broccoli, quinoa, and a side of mixed berries
Snacks: Baby carrots with hummus, a handful of mixed nuts, and Greek yogurt with honey
Wednesday
Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder
Lunch: Quinoa salad with black beans, corn, diced bell pepper, and avocado
Dinner: Grilled shrimp with brown rice, roasted asparagus, and a side of sliced mango
Snacks: Celery sticks with peanut butter, a handful of almonds and cottage cheese with pineapple
Friday
Breakfast: Greek yogurt parfait with granola, sliced almonds and fresh strawberries
Lunch: Turkey and avocado sandwich on whole-grain bread with lettuce and tomato
Dinner: Grilled vegetable skewers with tofu and a side of whole-grain couscous
Snacks: Sliced cucumber with tzatziki, a small bowl of mixed fruit and a handful of walnuts
Tuesday
Breakfast: Overnight oats with almond milk, chia seeds and sliced banana
Lunch: Whole-grain wrap with turkey, avocado, lettuce, and tomato
Dinner: Lentil soup with a mixed greens salad, whole-grain roll, and a side of steamed green beans
Snacks: Sliced apple with almond butter, yogurt with granola, and whole-grain crackers with cheese
Thursday
Breakfast: Whole-grain cereal with low-fat milk and a side of mixed berries
Lunch: Caprese salad with fresh basil, mozzarella, tomato and balsamic glaze
Dinner: Baked chicken breast with roasted sweet potatoes and steamed kale
Snacks: A small bowl of air-popped popcorn, sliced kiwi and Greek yogurt with honey
Saturday
Breakfast: Chia pudding with almond milk, topped with sliced almonds and raspberries
Lunch: Spinach salad with grilled chicken, sliced strawberries, goat cheese and balsamic dressing
Dinner: Whole-wheat spaghetti with marinara sauce, turkey meatballs and a side of steamed broccoli
Snacks: Rice cakes with avocado, a pear and low-fat cottage cheese with cherry tomatoes
Sunday
Breakfast: Whole-grain waffles with almond butter and a side of mixed berries
Lunch: Roasted vegetable quinoa bowl with kale, roasted red pepper and chickpeas
Dinner: Lemon herb roasted chicken with brown rice and a side of steamed carrots
Snacks: Whole-grain crackers with hummus, a handful of cashews and Greek yogurt with a drizzle of honey
Contact Us
Express Health Systems accepts walk-ins at our Tyler and Plano, Texas, clinics. You can also schedule a virtual appointment through our online platform to start your wellness journey from the comfort of your own home.
To get started, visit us at either location Monday through Saturday from 8 A.M. to 5 P.M., no appointment necessary.
Telemedicine visits are available by appointment only Monday through Saturday from 8 A.M. to 10 P.M.