Healthy, nutritious meals are balanced meals that include foods primarily from the six main food groups: grains, vegetables, fruits, milk, meat and beans, and healthy fats. Just over half of the food you eat every day must come from the carbohydrates in grains, fruits, vegetables, dairy and legumes. The remaining half is divided between protein and fat from dairy, meat, poultry, fish, nuts, seeds and healthy fats, according to the American Council on Exercise.
Steak, Potatoes and Broccoli
A 4-oz. serving of a grilled lean beef sirloin steak has about 111 calories, 24 g of protein and 1.8 g of fat. Pair this with a medium baked potato, one cup of broccoli florets and one-eighth of an avocado; enjoy 4 oz. or about a half cup of fresh cubed pineapple for dessert. This nutritious meal has 377 calories and about 4.8 g of fat; 60 percent of the calories come from carbohydrates, 30 percent from protein and 10 percent from fat.
Toast, Egg, Fruit and Yogurt
Pan-fry one whole egg using nonstick spray and a nonstick pan. As the egg is cooking, toast one slice of whole wheat bread. Once the toast is ready, place a piece of 2 percent-milk cheese on top of the toast, and the cooked egg on top of the cheese; eat it like an open-faced sandwich. Include an 8-oz. serving of your favorite low-fat yogurt and a medium apple to complete your meal. This meal has 386 calories, of which 55 percent come from carbohydrates, 20 percent from protein and 25 percent from fat.
Banana, Almonds and Milk
Eat a large banana, a quarter cup of unsalted almonds and two cups of skim milk when you are short on time. Be sure to buy these items over the weekend so you that have them handy for breakfast, lunch or dinner during the week. The banana and milk fuel you with 54 g of carbs, while the healthy fats in almonds will keep you satisfied for a few hours. This combination has 477 calories, of which 51 percent are from carbohydrates, 21 percent from protein and 28 percent from fat.
Salmon, Rice, Corn and Mango
Create a tropical meal with teriyaki-seasoned salmon, sweet corn, brown rice and mango. Grill 3 oz. of Atlantic salmon. Mix a half cup of canned, sweet corn with a half cup of cooked brown rice and a half cup of diced, fresh mango. This meal has about 395 calories; 51 percent come from carbs, 23 percent from protein and 25 percent from fat.
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
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