Food is essential to survival, however, making healthy meal choices is a tedious process when having to consider variables such as weight control, medical conditions and balancing food groups. Breakfast is one of the most important meals of the day because it sets the stage for all other meals consumed. MayoClinic.com notes that most Americans do not consider how important breakfast is for fueling the body and maintaining health. Lunch and snacks in between meals also serve the purpose of sustaining energy to remain focused on the job, at school or during activities.
Breakfast
Eating a healthy breakfast daily can provide vitamins and energy for daily productivity and can help sustain long-term health, notes MayoClinic.com. The key to eating a healthy breakfast is having at least one serving from each food group in the meal. Choose whole grains for fiber, such as bagels, bran muffins or oatmeal. Eat protein from sources such as chicken, turkey bacon or hard-boiled eggs. Include dairy for calcium, such as a glass of milk, a cup of low-fat yogurt, or a cup of cottage cheese. Choose carbohydrates from fresh fruit, such as a whole grapefruit or one cup of strawberries or blueberries to supply the body with natural sugar for energy.
Lunch
Prepare lunch prior to the next day to take to work or school. Healthy lunch items include a serving from each food group to provide the body with fuel and energy for the day. Make a tuna sandwich on whole-wheat bread with a side of celery sticks or carrots. Drink a glass of skim milk or fruit juice for vitamins and nutrients. Mix fresh salad greens, including romaine lettuce, peppers and cucumbers. Top the salad with chicken chunks, sunflower seeds and a low-fat dressing. Eat a side of wheat toast with the salad and include a glass of water or a fruit drink. A whole-wheat pasta dish with marinara and meat sauce is an energy filled lunch option. Try to include a vegetable such as broccoli or asparagus with the pasta.
Snacks
Snacks provide fuel in between meals and are meant to supplement nutrients, notes the American Dietetic Association. Smart snacks are small in portion size and are ideally less than 200 calories. Fresh vegetables such as carrot sticks, celery and cherry tomatoes make a nutritious snack. Make a small sandwich with turkey, low-fat cheese and mustard for an afternoon snack. Apples with low-fat peanut butter and a glass of milk are a healthy option. For a sweeter, yet healthy snack, try a fresh fruit smoothie with protein powder, mixed with sherbet or frozen yogurt for taste. Try to stay away from chips, high sugar treats and fast-food snacks as these are generally high in both calories and saturated fats.
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