Cooking Up a Diet That Works for You

EDITOR’S NOTE:  Please join us in welcoming Chef Michael Davis, our newest expert blogger. Chef Michael cut his teeth at Johnson and Wales University where he enrolled in the American Culinary Federation. He’s since ventured into The Chef Cooking School – an in-the-works website where food lovers can be schooled in the basics of great techniques and scrumptious dinners. Pull up a chair, tuck in your bib and sink your teeth into advice you can put to use in your everyday meals.


We love to eat. But sometimes our love of a good meal can lead to extra weight.


The best way to ensure we are eating healthier food – and eating proper portions – is to measure out ingredients and cook our meals at home. My goal here at Meal Plan Map is to help you learn the ins and outs of home cooking – and to help you improve your health and lower your weight while you eat great.


Let’s get cookin’ with a three-part series:

  • Part 1: We love food
  • Part 2: Getting a separation
  • Part 3: In harmony again


We Love Food

Why is dieting & eating more healthy so hard?  It really shouldn’t be.  Food is nutritious and delicious and meant to strengthen and nourish our bodies.  I think the problem lies in the word “diet”.


When we use the term diet we often associate our thoughts into actions such as sacrifice, failure and guilt.  We want to get a result that usually consists of losing weight – something highly desired by many.


But we love food so it shouldn’t be hard; in fact, it shouldn’t be a diet.  So, let’s put that word into the files and talk about what it really is: a transformation of taking care of ourselves because we need to do that for us and those who depend on us. 


If you were to take one day and use an app that lets you track your meal consumption, you would realize that you have been duped – fooled into the belief that you can consume hundreds of grams of fat and thousands of grams of sodium and tons of carbohydrates daily and remain healthy.


We love food, yes. But survival on this type of daily consumption or diet isn’t sustainable.  This is where we should begin.  You need to understand the foods you eat or appreciate some of our American capital system.


Whether you are shopping for convenience foods, processed in nature, or surviving on fast food options the results are often similar:  High fat, high sodium and high carbohydrates.  The funny thing is that our body gets addicted to these tastes and, textures and the satisfaction we derive from them. These foods should be treats. They are not meant for daily consumption.


I challenge you to begin here and look at these facts alone and then we can begin at a starting point. What should we be aiming for in what we eat?  Depending on age and an assumption that there is average health in an individual, you should consume about 11 grams of total fat, essentially just over 1 teaspoon of salt (2,300 mg), and 1,192 calories of carbohydrates.


These are the things that affect us the most. So, this is your challenge journal a few days of what you actually eat and then compare it to this average



Executive Chef Michael Davis, CEC, is a Certified Executive Chef through the American Culinary Federation. He believes that the creative innovation of wholesome foods is the best approach to eating. For more information, contact Chef Davis at


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