Small Healthy Meal Ideas

Eating healthfully involves incorporating foods into your meals that provide nutrients for energy and normal body function. Protein, carbohydrates, fats and vitamins all serve a purpose in your body. Planning healthy meals is a simple process if you know the basics of eating from the food groups and how to read food labels. The U.S. Department of Agriculture advises you use its food pyramid, which emphasizes including vegetables, whole grains and lean meats in each meal, as a guideline for meal planning. Create healthy meals based on your specific health needs and as a way to maintain a healthy weight.

Breakfast Ideas

Breakfast is the most important meal for starting your day. Include whole grains, a source of protein and dairy as well as fruits and vegetables in each breakfast. Choose one slice of whole-wheat toast topped with low-fat, no sodium added peanut butter and a sliced banana. Add one boiled egg and 1 cup of low-fat yogurt with a vegetable juice beverage for a complete breakfast meal.

Choose 1 cup of bran cereal topped with fresh strawberries or blueberries and skim milk. Add one scrambled egg with chopped tomatoes and celery and a glass of orange juice.

For breakfast on the go, make a fruit smoothie with no-fat yogurt and protein powder, and add a whole-wheat English muffin.

Lunch Ideas

Salads at lunch provide you the opportunity to get the most nutrients from your meal. Use leafy greens like romaine and spinach, add chopped celery, carrots and one boiled egg. Top your salad with turkey chunks, low-fat cheese and a side of whole-wheat bread. You can add tangerine slices or dried cranberries to your salad for flavor. Use olive oil or vinaigrette dressing as a low-fat alternative to heavier dressings.

Instead of salad, choose a 3 oz. baked chicken breast, seasoned with garlic and pepper, 1 cup of steamed broccoli and 1 cup of whole-wheat penne pasta lightly glazed with olive oil. Drink water or a glass of skim milk with your lunch.

Choose a sandwich with tuna, one slice of low-fat cheddar on wheat bread and a side of celery and carrots. Complete your sandwich with a glass of whole cranberry juice or water.

Dinner Ideas

Bake 3 oz. of salmon and add sauteed zucchini, yellow squash and broccoli for the side. Include a bran muffin lightly sprayed with no-fat margarine.

Another dinner option is roasted chicken and lean sirloin kabobs filled with red bell peppers and onions. Include a small salad of greens and cherry tomatoes and a slice of whole-wheat garlic bread. Create a simple pasta dish using whole-wheat rigatoni noodles, ground turkey and an assortment of colorful vegetables, topped with olive oil and spices. Include a fruit cup as a side for any dinner or snack on fruit in between your meals.

Snacks and Considerations

Healthy eating includes snacking in between meals on low-fat, low-calorie foods, like apples and peanut butter or celery and carrots. Avoid eating junk food, processed food and high-sugar or high-sodium foods when snacking.

In planning your meals, consider how many calories you want to consume each day based on your health. Choose foods with low or no saturated fats by reading nutrition labels. Vegetables and fruits are safest in yielding low calories and no fat content. Fish and poultry have less fat than red meat, which contains high amounts of saturated fat. Avoid prepackaged lunch meat because it is high in sodium and fat.