The notion of a basic diet menu may seem unappealing to people who automatically conjure corresponding thoughts of limp salad and plain steamed vegetables. However, most diets offer far tastier fare and have much more room for flexibility than many people think. The fundamentals of healthy eating are the same for the majority of diet plans, but they're far from bland and tasteless.
Foundation
One of the most common diet plans and the base for many other comparable diets is the USDA food pyramid at MyPyramid.gov. The pyramid recommends eating a daily balance of whole grains, lean meats, fish, legumes, fruits, vegetables and low-fat or nonfat dairy items. Most safe and healthy eating plans follow some variation of these recommendations, including a vegetarian diet, a whole-foods diet and a low blood pressure diet. Nutritionally, healthy diet menus also limit amounts of added sugar, cholesterol, sodium and saturated fat.
Additions
To minimize added fat, calories, sugar and salt, a basic diet is likely to make use of other seasonings. HelpGuide.org recommends using garlic powder, onion powder, vegetable broth and aromatic spices to flavor dishes that may not have much taste on their own. Mustard is a healthy condiment alternative to high-fat mayonnaise, and low-fat versions of sour cream and cheese help cut calories from sauce and casserole bases. Many diets also include fresh herbs and fruit- or vegetable-based spreads on their menus to jazz up the taste of plainer foods.
Seasonality
Because basic healthy diets rely so heavily on fruits and vegetables to form the foundation of dishes, they have a vital component of seasonality. Although many types of fresh produce are available year-round at large grocery stores, locally grown seasonal produce is a highlight of many healthy menus. Get the basic crops of the season from their source at farmers' markets or community-supported agriculture groups, as CookingLight.com suggests.
Planning
Think about your family's likes and dislikes as well as your schedule and budget while planning a basic diet menu. Use healthy staples, as MealsMatter.org recommends, to build the bases of your meals. Brown rice, for example, can serve as a stir fry base, an entrée as fried rice, an accompaniment to lean grilled chicken and vegetables, a side dish in a pilaf or a healthful rice pudding dessert.
Considerations
Even though many diet basics, such as salads, sandwiches and low-fat pastas, are easy to find on restaurant menus, consider making your own instead. It's more economical on a per-meal basis, and you can include exactly the ingredients you want. Finally, if you're looking for a way to diversify your diet or want to make sure that you're meeting all your family's nutritional needs, talk with your doctor about specific concerns.
Member Comments