A healthy diet can help you manage your weight and ward off certain diseases. Healthy meals are built on a foundation of vegetables, whole grains and heart-healthy unsaturated fats. Combine these ingredients into light meals that provide you with vitamins, minerals, fiber and antioxidants without weighing you down.
Salads
A salad is a natural way to fit a lot of nutritious foods into a one-dish meal. Start with dark leafy greens, such as spinach, romaine or arugula, which offer more vitamins, minerals and antioxidants than pale iceberg lettuce. Add your favorite vegetables, such as broccoli, bell peppers, cucumbers and grape tomatoes. Add a lean protein, such as shrimp, water-packed tuna, grilled chicken breast or black beans. Top with an olive oil-based dressing -- try one made with 1 tbsp. balsamic vinegar, 1 tsp. Dijon mustard, 1 small clove minced garlic and 1 tbsp. olive oil. The olive oil offers heart-healthy unsaturated fats, which help with nutrient absorption.
Soups
An Asian-style soup is a light but nourishing meal. Use chicken or vegetable broth and add chopped fresh or frozen broccoli, shredded carrot, cooked chicken breast and rice noodles. Stir in soy sauce to taste and top with sliced green onion before serving. Whip up a light, green salad topped with a ginger-soy dressing for an extra serving of vegetables. To keep sodium intake in check, use low-sodium broth and soy sauce.
Veggie Tacos
Tacos made with a vegetable filling are a light alternative to meat-based versions. Grill an assortment of vegetables, such as eggplant, zucchini and red onion. Fill soft corn tortillas with the vegetable mix and top with crumbled feta cheese and fresh salsa. Enjoy with sliced avocado and a light coleslaw made by tossing thinly sliced cabbage with cilantro, green onion, rice wine vinegar, 1 tsp. sugar and a splash of fish sauce. The vegetables provide multiple vitamins and minerals along with fiber; the corn tortillas count as a whole grain; and the avocado offers vitamins K and E as well as unsaturated fats.
Vegetable Dips
An assortment of vegetarian dips served with whole wheat pita and fresh vegetables makes for a light but satisfying meal. Purchase or make your own vegetable-based dips, such as hummus made with chickpeas, babaganoush made with eggplant, and romesco made with roasted red pepper. Serve baby carrots, red pepper strips, endive leaves, celery sticks and olives on the side along with toasted whole wheat pita. The dips contain heart-healthy fats from olive oil, sesame paste and almonds, while the pita is a source of whole grains. The colorful assortment of vegetables provides ample antioxidants and vitamins.
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