Let’s make a ‘Diet Plan’ easily

The ‘Diet Plan’ is a plan that includes the amount of food you need to eat per day, given to you by your nutritionist or dietitian. It also tells you the most suitable foods to get, their quantities and the best time to eat. A ‘Diet Plan’ is made after considering the foods that are suitable for you, their quantities, as well as the foods you like and dislike, the convenient times to eat, your lifestyle, etc. In addition, your nutritionist or dietitian will give you the advice you need for an active life. With this plan, your diet and exercise can help you lose weight, control diabetes, control kidney disease, and other non-communicable diseases, as well as control them.

How to make a ‘Diet Plan’?

When making this, first determine the amount of energy you need per day. You can use the Calorie Calculator for this.

We get this energy from food through food. The major nutrients in the foods we eat, such as carbohydrates, proteins, and fats, provide us with energy. This energy should come from large nutrients in the following percentages.

  • 45% – 65% of energy from carbohydrates
  • Energy from proteins 10% – 35%
  • 20% – 35% of energy from fat

What is a Serving Size?

Food quantity is a portion of food that has been measured before. It gives you an idea of ​​how much to add to your diet each day. The following is a list of foods that should be consumed each day.

  • Rice, Bread, Other Cereals and Potatoes – Size 6 – 11
  • Fruits – 2 – 3 in size
  • Vegetables – Size 3 – 5
  • Milk and Dairy Products – Size 1 – 2
  • Fish, Meat, Eggs, Flakes, and Nuts – Size 3 – 4
  • Oily seeds and seeds – Size 2 – 4

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