You can eat healthy meals by following some basic guidelines for full nutrition through eating whole-grain carbohydrates, a variety of fresh produce, low-fat dairy products, fatty fish and lean meat. Keep your calorie intake limited to avoid weight gain and incorporate sensible exercise as part of your lifestyle routine to turn protein into strong muscles.
Make Half Your Calories Whole
Half the calories of your healthy meals should be made up of carbohydrates. Keep those carbs healthy by eating whole-grain foods like brown rice, and breads and cereals made with whole grains. MyPyramid.gov states that whole-grain foods provide necessary dietary fiber along with the iron and B-complex vitamins found naturally in whole grains. The complex carbs in whole grains take longer to process and will make your energy last longer throughout the day, compared to the simple carbs found in processed snacks.
Keep Protein Low in Fat, But Rich in Fatty Acids
You will find plenty of low-fat protein in lean meats, poultry, fish, dry beans and peas, nuts, seeds and low-fat dairy products. Keep the fat-to-protein ratio low by selecting poultry and fish instead of red meat and low-fat dairy items instead of whole-milk products. The Harvard School of Public Health states that salmon will supply nearly the same protein as that the same amount of beef steak, but with a quarter of the cholesterol-building fat found in beef. Nuts, seeds and fatty fish such as salmon, herring and trout are actually heart-healthy because they are rich in omega-3 fatty acids, according to MyPyramid.gov.
Track Your Calories
Keep your calorie intake in check by reading food labels and knowing how many calories it takes to maintain your current weight. The University of Maryland Medical Center states that women can eat 10 calories per lb. of their body weight without gaining, while men can eat 13 calories per lb. Add 1/2 hour of brisk walking or cycling to your daily routine and you can eat 12 calories per lb. as a woman or 15 calories per lb. as a man.
Vary Your Veggies
Choose a wide variety of colorful fruits and vegetables for a full spectrum of nutrition in your diet. MayoClinic.com states that by beginning every shopping trip with fresh produce, you will put the emphasis on vitamins, minerals and fiber. Take the processed snacks aisle out of your shopping trip and you will avoid the preservatives, added sodium and unnecessary sugars found in processed foods.
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