On The Table

A collection of knowledge-based articles to inspire overall wellness.

Your Diet Food Plan and How to Stay on Track

There are many different foundation steps to building up a diet plan. Learn more about all the different focal points of a diet.

Your Diet Food Plan and How to Stay on Track

Healthy eating isn’t just an old wives tale. It can help you lose weight, feel better—both mentally and physically—and it can even ward off health risks such as diabetes and heart disease.  That sounds good, doesn’t it? We hope so because we want you to feel good too!

Keeping a diet food plan in mind will help you make better food choices, be more productive and stay on track toward your health goals.  Eating the right kinds of foods in the right portions is also a major part of your diet food plan. You can eat healthy food all day, but if you consume too much of it, you’re still going to gain weight. Be mindful of your portion sizes so that doesn’t happen. For your healthy diet food plan, choose from the following list of healthy options from Family Circle:


-          Include plenty of grains in your diet food plan. The American Heart Association recommends 6 servings of whole grains daily in order to lower the risk for cardiovascular diseases. Grains are also a good source of calories, but remember to keep your portion sizes in mind.  Select foods like oatmeal, whole-grain crackers, high-fiber cereal, brown rice, couscous, sweet potatoes, peas and corn.


-          Choose fat-free milk and yogurts to improve bone health and reduce the risk of osteoporosis. These healthy choices from your diet food plan can also help lower the risk for cardiovascular disease and type-2 diabetes.


-          Incorporate plenty of fruits into your diet food plan to reduce the risk of heart attack and stroke.  Choose fruits such as apples, bananas, melons, blackberries, blueberries, strawberries, pineapple, grapefruits, and apricots.


-          Eat lean protein.  White meat chicken or turkey, fish, eggs, low-fat cottage cheese, peanut butter, and tofu are all healthy choices. Protein provides a variety of beneficial nutrients for your body like vitamin B, iron, magnesium and zinc.


-          Eat your veggies.  Try salads, cucumbers, tomatoes, cauliflower, zucchini, spinach and carrots. Eating your veggies can prevent a heart attack or stroke and could also lower your blood pressure.

Healthy sweets

-          If you have a craving for sweets, swap out healthy alternatives for your favorite indulgences.  Try homemade trail mix with whole grain cereal, almonds, and dried berries. It may not be a chocolate cake, but it’s still delicious.

Fiber, fiber, fiber

-          Fiber lowers cholesterol levels by helping to eliminate some cholesterol while it travels through your digestive system.  Fiber also helps keep your blood sugar in check because it digests so slowly.  You’ll also stay fuller, longer – helping you to eat less and shed those pounds.

Consider adding the aforementioned foods into your diet food plan, and you’ll be on the right track toward dieting success. However, the real test is at the grocery store. The next time you go to the grocery store, take a good look at the food around you and notice the abundance of healthy and delicious food options available—around the perimeter of the store, that is. Healthy food lives around the aisles that are filled with junk food and weight loss distractors. Staying mindful and knowing how to shop smart while keeping your diet food plan in mind will not only keep you healthy, but will help you make better choices and reach your goals. 

What if I just don't have time to shop for my diet food plan?

If you don't have time to shop for your diet food plan, bistroMD can help. We are committed to helping you implement a healthy routine into your daily lifestyle through healthy and fresh food that is properly portioned and packed full of the nutrients your body craves.

 It only takes a couple of weeks to see results. You really don't have anything to lose, but the weight.

We have a men and a women’s program with the option to receive five-or-seven-days’ worth of healthy meals delivered to your door. The seven day option comes with the My Night feature, your one day to kick back and relax.

The two programs range from $130-$160 and EATS, our essential and tasty snacks are just $1.50 per snack. Women receive two snacks per day and men receive three snacks per day.