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Day 3: Meal Planning & Quality Meal Plans

Philippe H.


In today’s world, meal planning doesn’t get the needed attention. We simply eat because it’s a necessity, without really thinking about what benefits or harms those foods do to our bodies and overall well-being. It would be better to know that meal plans also have a lot to do with nutritional value, the frequency of our food intake, as well as the timing of our meals.

According to the American Heart Association, there are some pattern of eating that have a cardiometabolic effect on the health. Here’s a review of how the meals of the day are planned:

  • Meal Timing
Ideally, breakfasts should be eaten within 2hours of waking up, particularly between the hours of 5am and 10am. https://cdn.fitlope.com/skipping-breakfast-related-to-higher-cardiovascular-risks/">Research has shown that skipping breakfast makes people susceptible to an increased level of sugar in the blood, high blood pressure, increase in cholesterol levels, and ultimately Type 2 diabetes.

When it comes to lunch and dinner, it has been discovered from data collected by the https://cdn.fitlope.com/news/nutrition/meal-timing-and-frequency-meals-and-snacks-optimal-health/">Bureau of Labor Statistics that more than 10 million Americans have shift works that affect their meal timing. Therefore, it may be difficult to specify lunch and dinner based on the time of the day. However, meals such as brown rice and vegetables can be taken at any time of the day.

On the flip side, eating late at night increases the risk of cardiovascular diseases; so the trick is to eat very light at night

  • Frequency of Meals
There can be a natural pull to food when other people are eating, but that should be factored into your meal planning with healthy snacks. Although there are practices of intermittent fasting to keep the body in shape, it is more important to pay attention to our hunger indications to keep tabs and know when to eat.

  • Nutritional Value
It is not as often as we eat but rather, the healthy nature of the food we consume. Hence, the need to include a variety of fruits, picking out foods that are low in calorie, avoid excess fat, vegetables and whole grains.

  • How to Break the Habit of Bad Food Planning
For a healthy lifestyle, you need to be intentional about breaking the bad cycle of not planning for meals. These tips will help a lot”

  • Take your time to make a shopping list next time you are out of groceries;
  • Place a high priority on healthy foods;
  • You may set reminders or paste notes with properly timed foods where you can see them;
  • Opt for healthier food choices to meet your weight goals.
After all has been said and done, meal planning helps you to have proper control of what goes into your body system, giving you a satisfied feeling and great confidence of sound health.

  • FitLope helps you to focus on your daily life and takes care of your meal planning
Don't waste your days thinking about what to eat, how much to eat, what to cook, what to buy. FitLope takes care of all that anxiety for you.