Preparing meals at home gives you the chance to eat healthy foods that are low in fat, calories, salt and cholesterol and are less expensive than eating in a restaurant. Choosing foods from all the food groups ensures you are consuming enough of the nutrients you need to fight diseases like heart disease and diabetes, maintain a healthy weight and have enough energy each day.
Fruits and Vegetables
Incorporating plenty of fruits and vegetables into your meals means getting a variety of nutrients with minimal fat and calories. Choosing fruits and vegetables of all colors increases nutrient intake and should be part of every meal and snack. Good choices include, leafy green vegetables, carrots, sweet potatoes, broccoli, berries, melon and apples. Use them to make salads or serve as a side dish alongside other foods that are part of a healthy meal, such as whole grains and lean protein sources. Add lettuce and tomato to sandwiches and burritos, and take a piece of fruit when you go shopping to increase your intake without much effort.
Chicken Breast
Chicken is a versatile ingredient that makes a good addition to a healthy meal because it contains a small amount of calories and fat, but it is high in protein. Protein should not make up the largest part of your meal, but it should be eaten in the same quantity as whole grains and vegetables. Try roasted chicken in soup, salads or wraps or grill chicken on the barbecue with zucchini and bell peppers. Substitute chicken breasts for ground beef in tacos and replace processed lunch meat with leftover shredded chicken. Remove the skin and visible fat from your chicken breast before eating it.
Whole Grains
Whole grain foods make a healthy addition to your meal because they contain a good amount of fiber, which will fill you up without overloading you on fat and calories. In addition, whole grains regulate digestion and reduce the risk of high cholesterol levels. Use whole grain bread to make sandwiches and serve whole grain cereals for breakfast or snacks. Quinoa and brown rice are whole grain options that make good side dishes. Whole grain pasta is a better choice than refined options and when tossed with fish or chicken and steamed vegetables creates a healthy and quick meal that is nutrient dense.
Healthy Fats
Many people assume that a healthy meal shouldn't contain any fat. However, a small amount of fat is necessary for your body to function and the right kinds support heart and brain health. Choose monounsaturated, polyunsaturated and omega-3 fatty acids and stay away from trans and saturated fats. Add avocado to your sandwiches and salads and use canola or olive oil in place of butter and lard. Snack on a handful of almonds or pumpkin seeds. Fish is a good source of omega-3s and should be part of a healthy meal a few times per week. Salmon, mackerel and herring are good choices.
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