Eating a healthy diet on a consistent basis might seem complicated, especially if you are trying to figure out a list of foods that qualify as healthy. Time and planning are required to prepare healthy meals regularly. Sometimes, eating healthy can be perceived as tasteless and boring, which can make it hard to think of new and exciting healthy meals.
The Basics
A healthy meal consists of a balance of foods from each food group so that you are getting a variety of nutrients. You want to make sure that your meal consists of lean meats or protein, dairy, vegetables and/or fruits, and grains, with at least half the grains throughout the day being whole grains. Any foods with fat should contain healthier fats such as polyunsaturated and monounsaturated fat, and trans fat should be avoided. Your total fat intake thoughout the day should not exceed 25 to 35 percent of your total calories.
Breakfast Meal Ideas
The American Dietetic Association reports that eating breakfast helps with improved concentration, feeling strong and having energy. An example of healthy meal ideas for breakfast is a bowl of whole-grain cereal, low-fat milk, and a small bowl of strawberries and banana. Or, have a slice of whole-grain toast with peanut butter, a side of low-fat yogurt and some fresh grapes. Another option is a hard-boiled egg on rye toast, low-fat milk and a cup of 100 percent orange juice. All of these meals provide foods from most of the food groups along with a variety of nutrients such as protein, carbohydrates, healthy fats, and vitamins and minerals from the whole grains and fruits.
Lunch Meal Ideas
Lunch can be a difficult meal since most people are at work or school so it is either brown-bagged or eaten at a restaurant or cafeteria. Time constraints often hinder the luxury to have a wide variety of choices at lunch. If you are brown-bagging your lunch, try a salad with leaf lettuce, baby carrots and tomatoes, with some shredded low-fat cheese or lean grilled chicken breast, with a whole-grain roll and a tangerine on the side. Or have a turkey and low-fat cheese sandwich with fresh spinach and tomato in a whole-wheat pita bread, with a small bag of corn or potato chips, and a pear on the side.
When dining out for lunch, look for meals with grilled or baked lean meats or fish, salads with dressings on the side, steamed vegetables, baked potatoes or baked french fries, and fruit bowls. Some low-fat desserts are puddings, jello, whole-grain cookies, cake with very light frosting, small muffins, nuts, raisins and dark chocolate.
Dinner Meal Ideas
One of the best ways to assure a healthy meal at dinner is to prepare it at home. Try to plan ahead with grocery lists and having ingredients on hand for cooking dinner. An example of a healthy dinner is whole-grain pasta with lean ground turkey, shredded mozzarella cheese and pasta sauce; a salad with leaf lettuce or fresh spinach and two to three other vegetables; a whole-grain roll or breadstick; and sliced apples on the side. Or you can make a casserole with lean chicken breast, brown rice, two to three vegetables and cheese, and have some fresh fruit or an oatmeal cookie for dessert. Stews in a slow cooker are another way of combining healthy ingredients such as vegetables, lean meats and beans with seasonings such as rosemary, pepper and paprika. The Mayo Clinic encourages eating plant forms of protein such as beans, lentils and legumes and recommends seafood two times per week.
When dining out or ordering in for dinner, again try to opt for lean meats, poultry or fish that is baked, grilled or broiled and vegetables or salads, along with whole-grain breads, rolls or breadsticks.
Staying on Track
Healthy eating does not mean that you must eliminate many favorites such as fried foods, desserts and snacks. If you eat healthy foods and meals on a fairly regular basis, and monitor the types and amount of fat and your sodium intake, then occasional less-healthy favorites can be added to your eating plan. For example, if you order a grilled chicken salad with many vegetables, ordering french fries is not a problem if your daily fat intake is within the recommended amount. The salad and fries are a better option than a cheeseburger and fries. The key is to moderate and balance the types of foods into your healthy eating plan. Using tools such as the U.S. Department of Agriculture Food Guide Pyramid gives valuable information and options regarding healthy eating plans that can be individualized. If you are already on a prescribed dietary regimen, consult your physician before making any dietary changes.
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