Continually making healthy meals can be overwhelming as nutritional data keeps changing and new products fill the grocery shelves, according to doctors at the Mayo Clinic. Making healthy meals doesn't have to be difficult, however, if you follow the basic rules provided by the U.S. Department of Agriculture's food pyramid and focus on basic nutrition rules concerning fiber, fat, calories and cholesterol.
Breakfast
Doctors at the Mayo Clinic say a healthy breakfast sets the tone for the entire day and refuels your body after sleeping. Healthy meal options for breakfast should include whole grains. There are a multitude of options, including low-fat muffins, whole-wheat toast, bagels and cereal. Protein is an important ingredient in a healthy breakfast. Eggs have long been a breakfast staple and are particularly healthy when served boiled. Egg whites have most of the protein, and the yolks contain the fat. Egg-white omelets filled with vegetables and served with dry wheat toast is a healthy breakfast option enjoyed by many fitness enthusiasts. A well-rounded breakfast also includes low-fat dairy in the form of cottage cheese, yogurt or milk and a serving of fruit or vegetables. Enjoy berries on your cereal, or add a half-cup of low-fat cottage cheese to your omelet.
Lunch
Healthy lunches also include food from the basic food groups: protein, dairy, fruits and vegetables, and whole grains. There is an infinite variety of healthy lunch options that can be quick and nutritious without setting you up for a drop in blood sugar later in the afternoon. Doctors at the Cleveland Clinic recommend a hummus wrap as a healthy lunch option. Fill a whole-wheat tortilla with hummus, diced tomatoes, lettuce, carrots and a slice of avocado. Fill out the meal with a side of yogurt, a piece of fruit and a handful of nuts. Other healthy lunch options include low-fat peanut butter on low-calorie bread, with apples and bananas on the side; leftover pasta mixed with vegetables; salads mixed with cheese and raisins; or a dish of cottage cheese and vegetables.
Dinner
A healthy dinner can help stave off late-night cravings and binges, according to doctors at the Johns Hopkins Bloomberg School of Public Health. Healthy lunch options can double as dinner suggestions when you don't feel like cooking. Dinner should be lighter than lunch, however, because you usually don't need as many calories for the evening. Roasted, one-pot meals make easy and healthy dinner options and can include beans, vegetables, lean cuts of meat and potatoes or rice. Two slices of thin-crust pizza with vegetables makes a healthy dinner option. Stir-fry is another healthy option that includes all the nutrition you need in one dish.
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