Nutrition Plan – Which is the Right One for You?

A Few Words About Nutrition Plans

In an era where adopting a healthy lifestyle is a major issue for maintaining our good health, the question “Which is the right nutrition plan for me?” is becoming increasingly important.

It is now clear that the way we nourish our body affects our health, both physical and mental.

Of course, we should emphasize from the start that there is no single ideal diet for everyone.

The diet that is suitable for each of us depends on many factors that should be taken into account.

Therefore, each individual has different needs which are important to consider in order to design a personalized diet plan.

In this, an important role is played by the dietitian – nutritionist, who is the most qualified to design a personalized diet plan that will meet your needs.

The best nutrition is always under the guidance of a dietitian – nutritionist.

Do not trust your diet and health to non-experts or unreliable sources you may find on the internet.

What is the First Step in Creating a Personalized Nutrition Program?

Initially, to create a personalized nutrition plan, determining the total calories (kcal) we consume and consequently need throughout the day to maintain our weight is required.

To calculate the daily energy expenditure, we need to calculate the basal metabolic rate (basal metabolic rate, BMR), which represents the rate at which the body expends energy – that is, calories – to maintain its vital functions, such as breathing, thermoregulation, and heartbeat.

This energy accounts for 60-75% of the total daily energy expenditure for most people.

Determining the basal metabolic rate can be done using equations (BMR calculation) that take into account factors such as gender, age, height, and weight.

To be completely personalized, the evaluation of the basal metabolic rate can be done using appropriate technological equipment (metabolism measurement by specialists).

Then, the total daily energy needs of the individual are estimated by adding to the calories of the basal metabolic rate the calories expended for daily physical activity (e.g., sedentary life or daily heavy manual labor).

You can schedule an appointment with our team’s clinical dietitians to measure your metabolism using appropriate technological equipment and learn how many calories you “burn”.

What Does a Nutrition Program Depend On?

The diet plan that is suitable for each of us depends on many factors, some of which are:

Goals

For choosing the appropriate diet plan, defining the goal/goals plays a primary role, that is, what we want to achieve through our diet.

For example, if your goal is weight loss then the diet plan should aim to create a negative energy balance, meaning the calories you consume through your diet should not exceed the calories you expend daily.

It becomes clear that for designing a completely personalized weight loss program, experts are called to accurately approach the energy expenditure of the individual (assessing BMR and physical activity level) and carefully design the appropriate energy intake, aiming to achieve a negative energy balance. Essentially, to ensure that the calories you consume are fewer than those you “burn”.

Conversely, if your goal is to increase muscle mass, then a diet should be designed that will provide you with sufficient energy and protein to support muscle growth.

Medical History

Nutrition must always be completely adapted to the individual’s existing conditions.

For example, if the individual has been diagnosed with hypertension (high blood pressure) then the diet they follow should align with the dietary recommendations for better management of this specific disease.

For instance, in this case, limiting sodium intake through diet, increasing potassium intake, limiting alcohol consumption, etc., play an important role.

If the diet plan is not personalized, it can be dangerous for your health.

Age

Nutrient needs vary based on the individual’s age.

Therefore, the age factor should be taken into account when designing a personalized diet plan.

Dietary History

It is important to strive to adopt a healthy, balanced, and sustainable diet plan that you can maintain long-term, as sudden changes in diet may not be sustainable and can lead to failure.

Therefore, the diet plan must be adapted to your preferences and lifestyle. Could you follow a diet plan with foods you don’t like?

With foods that you don’t have easy access to? Probably not!

A meal plan that aligns with your taste preferences determines how well you’ll follow the nutrition plan you receive, not only immediately but also in the long term.

Is there an ideal diet plan for weight loss?

Weight loss is one of the most popular reasons for visiting a dietitian’s clinic, if not the most popular. It’s an issue that concerns more and more people.

The truth is that there is no single ideal diet plan for losing excess weight.

The dietitian’s primary concern should be determining the individual’s energy needs and designing a personalized diet plan that will provide the appropriate calories to create a negative energy balance while simultaneously providing all the nutrients necessary for maintaining good health.

Some of the most popular dietary patterns that have been successfully used for weight loss are:

• Mediterranean diet

• DASH diet, which is also used for managing hypertension

• Vegetarian and vegan diet

• Ketogenic diet

Below are sample plans for each of the above dietary patterns.

Sample daily meal plan for Mediterranean diet

Breakfast:

• Yogurt with oats, banana, and flaxseed

• Oatmeal porridge with raisins and walnuts

• Whole grain bread with tahini and banana

• Toast with whole grain bread slices, yellow cheese, and fresh vegetables

Lunch or Dinner:

• Grilled sea bream with bulgur, and boiled greens with olive oil as a side dish

• Red lentils with egg and whole grain bread, accompanied by a salad with grated cabbage/carrot and olive oil

• Grilled chicken with sweet potato chips, accompanied by a salad with grilled eggplant/zucchini and olive oil

• Cannelloni stuffed with mushrooms, spinach, and ricotta, accompanied by a salad with chopped tomato/cucumber and olive oil

• Grilled salmon with quinoa, accompanied by grilled mushrooms and peppers with olive oil

Snack – Mid-morning or Afternoon:

• Fresh seasonal fruits with nuts (almonds, walnuts, cashews, etc.)

• Dried fruits (prunes, figs, dates, raisins, etc.) with nuts (almonds, walnuts, cashews, etc.)

• Whole grain bread with hummus and olives

• Yogurt with honey and nuts (almonds, walnuts, cashews, etc.)

• Boiled egg with whole grain bread

• Apple slices with nut spread, such as peanut butter or tahini, grated walnut, and cinnamon

• Vegetable sticks with cheese

Sample daily meal plan for DASH diet

Breakfast:

• Low-fat milk, whole grain rusks with peanut butter and banana

• Low-fat yogurt with oats, tahini, and apple slices

• Oatmeal porridge with dried figs and flaxseed

• Smoothie with low-fat milk, berries, and walnuts

Lunch or Dinner:

• Grilled chicken with wild rice, accompanied by a salad with boiled broccoli/cauliflower and olive oil

• Beef stew with whole grain pasta, accompanied by a salad with chopped tomato/cucumber and olive oil

• Salad with salmon, cottage cheese, and lemon vinaigrette with whole grain bread

• Giant beans with feta and whole grain bread, accompanied by a salad with grated cabbage/carrot and olive oil

• Turkey burger with quinoa, accompanied by a salad with boiled broccoli/cauliflower and olive oil

Snack – Mid-morning or Afternoon:

• Fresh seasonal fruits

• Nuts, such as almonds, walnuts, cashews, etc.

• Fresh seasonal fruits with nuts and/or seeds

• Dried fruits (figs, prunes, dates, etc.) with seeds (sunflower seeds, flaxseed, etc.)

• Low-fat yogurt with fresh fruits (e.g., banana, apple, pear, plum, etc.)

• Yogurt with whole grain rusks, seasonal fruit, and sunflower seeds

• Vegetable sticks with cheese and whole grain rusks

• Smoothie with low-fat milk and yogurt and fresh fruits (e.g., banana, apple, etc.)

Sample daily meal plan for vegetarian diet

Breakfast:

• Porridge with oats, almond milk, nuts, and fruits

• Whole grain bread with avocado and cherry tomatoes

• Plant-based yogurt (e.g., almond, soy, oat, coconut) with oats, peanut butter, and fresh fruits

• Smoothie bowl with acai berry and strawberries

Lunch or Dinner:

• Salad with Beluga lentils and tahini dressing

• Salad with quinoa, sweet potato, chickpeas, arugula, spinach, and cherry tomatoes

• Creamy asparagus soup with tofu and whole grain bread

• Lentil Patties

• Green salad with roasted chickpeas

Snack – Mid-morning or Afternoon:

• Fresh fruits with nuts

• Hummus with vegetables

• Fresh or dried fruits with nut spread (e.g., apple or banana with peanut butter, dates with peanut butter or tahini)

• Sunflower or pumpkin seeds

• Smoothie with almond milk and fresh fruits

• Plant-based yogurt (e.g., soy, almond, oat, coconut) with oats, nuts, and fresh fruits

• Bars with oats, tahini or peanut butter and dried fruits

Sample daily meal plan for a ketogenic diet

Breakfast:

• Chia seed crackers with avocado and boiled egg

• Baked omelet with mushrooms and avocado

• Toast with flaxseed bread and cheese

• Chia seed crackers with peanut butter and berries

Lunch or Dinner:

• Green salad (lettuce, arugula, spinach, etc.) with salmon, avocado, olives, and parmesan cheese

• Roasted chicken stuffed with pesto and cream cheese, served with a side salad of roasted zucchini and olive oil

• Grilled sea bream, served with a side salad of spinach, avocado, and flaxseed

• Bunless burger with lettuce leaves, beef patty, mushrooms, and parmesan cheese

• Green salad (lettuce, arugula, spinach, etc.) with chicken thigh, avocado, and pine nuts

Snacks – Mid-morning or Afternoon:

• Boiled eggs

• Celery with guacamole

• Olives with hard cheese

• Nuts such as almonds, walnuts, cashews, etc.

• Vegetable sticks with cottage cheese

• Flaxseed crackers with peanut butter

Conclusion

Adapt your diet to suit you.

There isn’t a one-size-fits-all diet. Many factors need to be considered, such as goals, medical history, lifestyle, nutritional needs, and preferences, etc.

It’s important to trust the experts. A clinical dietitian-nutritionist is the most qualified professional to design a diet that suits each individual, taking into account their medical and nutritional history and making the necessary measurements.