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Author: Scott Epton

What calorie plan should I choose?

A frequently asked question we get is “what calorie plan should I choose?”

What are calories?

Simply put, a calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages.

To lose weight, you need to eat fewer calories than your body burns each day. Conversely, to gain weight, you need to consume more calories than you expend (1Trusted Source).

Keep in mind that while the “calories in, calories out” concept of weight loss may seem simple, many factors contribute to weight loss or the inability to lose weight, including medical diagnoses, hormonal changes, genetics, and ageTrusted Source.


What is a healthy meal plan?

What is a healthy meal plan? A healthy meal plan focuses on balanced portions. Specifically portions of lean proteins, whole grains, fruits, vegetables, and healthy fats. It emphasizes nutrient diversity, hydration, and moderation while limiting processed foods, added sugars, and excessive salt. Interested is a healthy meal plan that fits this description click here

From the….

National Heart, Lung and Blood Institute
Healthy Eating Plan

Gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.

A healthy eating plan:

  • Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Limits saturated and trans fats, sodium, and added sugars
  • Controls portion sizes

To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).

For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general:

  • Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.
  • Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.

Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.

Interested in eating healthy? Don’t want to have to shop,prepare and cook? Try our fully prepared healthy meals…click here!

Healthy Tip of the Day-Salt vs. Sugar

Healthy tip of the day salt vs. sugar.

Whether you’re eating too much sugar or too much salt, you are putting your heart at risk. But which one is worse for your heart health?
Who doesn’t like to devour a dish that is both spicy and salty? And who can forget the delicious sweet dish we all eat? Well, the heart wants what it wants but is it healthy for your heart? In the past few decades, research has increasingly shown that a diet rich in salt and sugar can trouble your heart and put you at risk of several cardiovascular diseases. For the sake of your heart, let us find out if sugar and salt are good for your heart or not!

Why is sugar bad for your heart?

Natural sugars may not be as bad for you as processed sugar or even artificial sweeteners. Ever heard of added sugars in processed foods? Well, your favourite junk foods – soft drinks, processed fruit juices, cookies, candies, cakes – contain added sugar which can lead to several health problems.

How does salt affect your heart?

By salt, we mean your sodium intake. While sodium is an essential mineral required for maintaining overall health, too much of it can be problematic for not just your heart but the body. Dr Tandon says 1500 mg of sodium per day is more than enough for an adult to meet their daily sodium requirements. As per the Foods Safety and Standards Authority of India, your sodium intake should be less than 5 grams a day. Also, salt is not the only source of sodium. Bread, pizza, sandwiches, cold meat, soups, savoury snacks, poultry, cheese, omelettes and more daily foods contain a lot of sodium.

To find out more about salt and sugar health issues click here

For fully prepared sodium restricted meals in Chicago and surrounding suburbs click here.

Let us do the shopping, preparing and cooking so you can just….Order it! Heat it! and Eat it!!!

The Fresh Plan Referral Program!

Check out The Fresh Plan referral program! Spread the word!!! Yes we have a REFERRAL PROGRAM!!!!!

Tell someone about us and when they order, you will get a FREE week of food and they will get 20% OFF their first order.

Call Betsy at 224-480-3700 to get your free food and have your friend call Betsy to get their special price.

Let us help you and you can help a friend or family member by referring them to us!

Our meals are calorie controlled, low sodium, low cholesterol, low in saturated fats, low in added sugars and high in taste!

The Fresh Plan referral program will not only help you but it will help your referral and they will thank you!!!

Referrals are the lifeline for small local businesses so thank you in advance for any referrals that you send our way!

Let our team help you. Just order, heat, and enjoy our chef-crafted meals. 

No need to worry! We got you covered. Take the guesswork out of preparing healthy meals.
No Shopping, No Preparing, No Cooking!  ………Just good eating!!!

To order or check out our healthy menus click here!

Sparkling Water, is it healthy?

Sparkling water is popular, but is it healthy?

Seltzer water, also known as sparkling water or carbonated water, has indeed become popular in recent years but is it healthy?

What is seltzer water?

Seltzer water, also known by various names like sparkling water, carbonated water, or bubbly water, is created by dissolving carbon dioxide (CO2) gas into still or flat water. This process, which involves adding carbon dioxide under pressure, is what gives seltzer water its effervescence and characteristic fizzy quality. Seltzer water has indeed become increasingly popular in recent years, contributing to the growth of the carbonated soda industry. Here are some advantages and disadvantages of seltzer water that consumers might want to consider:

  1. Zero Calories: Seltzer water is typically calorie-free, making it a good alternative to sugary sodas for those looking to cut down on their calorie intake or lose weight.
  2. No Added Sugars: Unlike many soft drinks, seltzer water is usually free from added sugars, making it a healthier option for those concerned about their sugar consumption.
  3. Hydration: Seltzer water is still water, so it helps keep you hydrated. The carbonation can make it more appealing to those who find plain water boring.
  4. Refreshing: The effervescence and bubbles in seltzer water can provide a refreshing and enjoyable drinking experience.
  5. Versatile: Seltzer water can be a versatile base for various beverages. You can add a splash of juice, a twist of citrus, or even use it as a mixer for cocktails.
  1. Dental Health: The carbonation in seltzer water can make it slightly acidic, which may erode tooth enamel over time. However, this is generally less acidic than soda and is a concern primarily with excessive consumption.
  2. Digestive Sensitivity: Some individuals may experience bloating or gas when consuming carbonated beverages, including seltzer water. This can be uncomfortable for some people.
  3. Bone Health: There have been concerns about carbonated beverages, including seltzer water, potentially affecting bone health due to their acidity. However, the impact on bone health is generally considered to be minor and is more relevant when excessive amounts are consumed.
  4. Environmental Impact: The production and packaging of seltzer water can have an environmental impact, including the use of plastic bottles and energy consumption in carbonation processes. Many companies are working to reduce their environmental footprint.
  5. Cost: While seltzer water can be an economical choice when compared to bottled soda or other beverages, purchasing it regularly can still add up in terms of cost, especially if you opt for premium or flavored brands.

Is seltzer water bad for you?

Though seltzer water is just as hydrating as regular water, it does have some advantages and disadvantages as stated above. Sparkling water has become popular but is it healthy? Sparkling water can be more interesting, appealing and enjoyable than plain water. It often comes in a wide variety of flavors. What’s more, such flavors don’t usually require the use of artificial sweeteners. This makes seltzer water a good choice for those looking to reduce their calorie intake or avoid added sugars.

To wrap things up…

Again, sparkling water has become popular but is it healthy? Seltzer water offers a low-calorie, sugar-free, and refreshing alternative to traditional sodas. However, it’s important to be mindful of potential dental and digestive effects, as well as the environmental impact of its production and packaging. As with any beverage, moderation and balance are key to enjoying its benefits while minimizing potential drawbacks

To see the original article click here