{"id":348,"date":"2016-03-02T15:22:59","date_gmt":"2016-03-02T21:22:59","guid":{"rendered":"http:\/\/stagingtops.org\/wellness-wednesdays\/?p=348"},"modified":"2018-05-03T15:16:42","modified_gmt":"2018-05-03T20:16:42","slug":"3-things-to-consider-when-choosing-a-meal-plan","status":"publish","type":"post","link":"https:\/\/blogs.tops.org\/wellness-wednesday\/3-things-to-consider-when-choosing-a-meal-plan\/","title":{"rendered":"3 Things to Consider When Choosing a Meal Plan"},"content":{"rendered":"<figure style=\"width: 375px\" class=\"wp-caption alignleft\"><a href=\"\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2016\/03\/vegetables-paper.jpg\"><img decoding=\"async\" src=\"\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2016\/03\/vegetables-paper.jpg\" alt=\"vegetables and pad of paper\" width=\"375\" height=\"auto\" \/><\/a><figcaption class=\"wp-caption-text\">ALLE12\/ISTOCK<\/figcaption><\/figure>\n<p class=\"first-paragraph\">March is National Nutrition Month\u00ae and is a great time to take a look at your meal plan. Maybe your New Year\u2019s resolution to eat healthier didn\u2019t quite pan out as you hoped, or maybe you\u2019re ready to spring clean your diet. If you\u2019ve done even a little research you\u2019ve likely found a plethora of nutrition advice available online, in magazines, and through well-meaning friends. The trouble is this can make it all too easy to choose a diet that may be, at best, ineffective or, at worst, dangerous. That\u2019s why I turned to registered dietitian and nutrition expert for TOPS Dena McDowell. Dena shared with me her top three tips to consider before choosing a meal plan.<\/p>\n<ul>\n<li><strong>Meet with an expert! <\/strong>A registered dietitian is the nutrition expert who can help you sift through the media\u2019s diet claims and provide education and meal planning that is right for you. This person will help recommend the appropriate calorie level, meal plan and exercise to help promote weight loss based on your personal experiences and health history. Dietitians can also help teach behavior modification and encourage lifestyle changes to help you achieve overall health goals. Before starting any meal plan, you should check with a local registered dietitian to make sure that what you are doing is safe for your health.<\/li>\n<li><strong>Keep it simple (and balanced).<\/strong> If the diet that you\u2019re considering has numerous rules of food to include or avoid, that should be a red flag. A healthy meal plan should not exclude foods or food groups*. By doing so, you\u2019re missing out on key vitamins and minerals essential to maintaining overall health. This may cause nutrient deficiencies in the long term.<\/li>\n<li><strong>Don\u2019t forget about portion control. <\/strong>If the diet says you can eat unlimited foods every day or certain days, you should question the rationale and long-term effectiveness of this type of meal plan. Meal plans that allow \u201ccheat days\u201d or unlimited portions of foods do not teach the behavior modification needed to see lasting weight loss. The only exception to this rule is unlimited portions of vegetables. If you see a meal plan that is balanced in food groups and says you can eat unlimited portions of vegetables, then I say go for it! This is a great choice to help weight loss as well as improve overall health.<\/li>\n<\/ul>\n<p><em>*Everyone is unique and no one meal plan will work for all. If you\u2019re abstaining from animal products or other food groups for health, religious or ethical reasons, we respect that and wish you well on your journey to health. This is meant to be more of a caution against choosing fad diets that exclude groups of foods. As always, check with your doctor or a registered dietitian for the plan that\u2019s best for you and your unique needs.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>March is National Nutrition Month\u00ae and is a great time to take a look at your meal plan. Maybe your New Year\u2019s resolution to eat healthier didn\u2019t quite pan out as you hoped, or maybe you\u2019re ready to spring clean your diet. If you\u2019ve done even a little research you\u2019ve likely found a plethora of [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":349,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[50,3,10],"tags":[],"class_list":["post-348","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-nutrition","category-weight-loss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\r\n<title>3 Things to Consider When Choosing a Meal Plan - Wellness Wednesday<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/blogs.tops.org\/wellness-wednesday\/3-things-to-consider-when-choosing-a-meal-plan\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"3 Things to Consider When Choosing a Meal Plan - Wellness Wednesday\" \/>\r\n<meta property=\"og:description\" content=\"March is National Nutrition Month\u00ae and is a great time to take a look at your meal plan. Maybe your New Year\u2019s resolution to eat healthier didn\u2019t quite pan out as you hoped, or maybe you\u2019re ready to spring clean your diet. If you\u2019ve done even a little research you\u2019ve likely found a plethora of [&hellip;]\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/blogs.tops.org\/wellness-wednesday\/3-things-to-consider-when-choosing-a-meal-plan\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Wellness Wednesday\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/TOPSClub\" \/>\r\n<meta property=\"article:published_time\" content=\"2016-03-02T21:22:59+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2018-05-03T20:16:42+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2016\/09\/vegetables-paper.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"360\" \/>\r\n\t<meta property=\"og:image:height\" content=\"256\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"Maggie Thorison\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@TOPSWeightLoss\" \/>\r\n<meta name=\"twitter:site\" content=\"@TOPSWeightLoss\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maggie Thorison\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/3-things-to-consider-when-choosing-a-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/3-things-to-consider-when-choosing-a-meal-plan\/\"},\"author\":{\"name\":\"Maggie Thorison\",\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/#\/schema\/person\/df4479d89a8ae3b586c3e7e20794e421\"},\"headline\":\"3 Things to Consider When Choosing a Meal Plan\",\"datePublished\":\"2016-03-02T21:22:59+00:00\",\"dateModified\":\"2018-05-03T20:16:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/3-things-to-consider-when-choosing-a-meal-plan\/\"},\"wordCount\":498,\"publisher\":{\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/#organization\"},\"image\":{\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/3-things-to-consider-when-choosing-a-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2016\/09\/vegetables-paper.jpg\",\"articleSection\":[\"Featured\",\"Nutrition\",\"Weight Loss\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/3-things-to-consider-when-choosing-a-meal-plan\/\",\"url\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/3-things-to-consider-when-choosing-a-meal-plan\/\",\"name\":\"3 Things to Consider When Choosing a Meal Plan - 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