Neglecting to plan healthy meals for your diet can result in hasty, high-calorie food choices. For a successful diet, plan your meals ahead of time and keep track of the food you enjoy in your food dairy. In fact, a study conducted by Kaiser Permanente's Center for Health Research and published in the August 2008 issue of the American Journal of Preventive Medicine, found maintaining a daily food dairy while you diet can double your weight loss.
Whole Grain Cereal for Breakfast
Eating whole-grain cereal for breakfast seven or more times a week is associated with a lower risk of heart failure, according to an analysis of the observational Physicians' Health Study presented at the March 2, 2007, American Heart Association's 47th Annual Conference on Cardiovascular Disease Epidemiology and Prevention. Top your cereal with soy milk, rice milk, almond milk, cow's milk or goat milk to add protein to this healthy meal. Use low-fat milk to reduce the fat grams. Slices of fresh fruit add more vitamins and minerals. A couple teaspoons of bran add extra fiber. Toss in a handful of nuts to add minerals and healthy fats.
Sandwich for Lunch
Make a sandwich for a healthy lunch, as suggested by HelpGuide.org. Choose ingredients that cater to your diet like low-fat cheese or gluten-free bread. Start with whole-grain bread and add your favorite lean and natural sliced deli meat. Vegetarians and vegans can enjoy mock-meat deli slices, baked tofu or a smear of hummus as their source of protein. Add slices of organic cheese and your favorite fresh vegetables. Consider topping your healthy meal with more than just lettuce and tomato. Sprouts and shredded carrot, along with sliced avocado, scallions and cucumbers make nutritious sandwich toppers. As a condiment, mustard and miso offer a lower calorie alternative to mayonnaise. A sprinkle of sesame seeds adds a bit of calcium and a nutty flavor. Eat apple slices for dessert.
Mexican Food for Dinner
Cook up a healthy and low-calorie Mexican meal for dinner as suggested by HelpGuide.org. Get creative with your taco and burrito fillings and stay away from fatty meats. Try stuffing your tacos or burritos with sauteed vegetables, poached fish, seasoned tofu or ground turkey instead. Reduce the fat even more by using low-fat cheese and sour cream as toppings. Choose whole-grain burrito and taco shells to increase the fiber content. Reduce the sodium content of this meal by making your own Mexican seasoning using ingredients like dehydrated onion, crushed chipotle chiles and garlic powder mixed with cumin, black pepper and cilantro. Cool your mouth with a fruity sorbet or creamy frozen yogurt for dessert.
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