Meals made at home tend to have less fat and calories than restaurants and vending machines. In today's society, fast food and increased food consumption sometimes take precedence over healthy, homemade family meals. Poor eating habits can lead to obesity, a major health concern that can increase the risk for chronic illness and poor quality of life. The Centers for Disease Control and Prevention describes healthy weight loss as an ongoing lifestyle with changes in everyday eating habits rather that just a 'diet.' Cooking can be time consuming, and that's become a common excuse for ignoring proper nutrition, but a well-balanced, simple weight loss meal can be created in a short time.
Nutrient Balance
A well-balanced meal should focus on fruits, vegetables, lean meats and whole grains while being low in saturated fats, trans fats, cholesterol, salt and added sugars. Eat fats from unsaturated sources such as liquid canola or olive oil. Unsaturated fats are essential for normal body function. Poultry is a great high quality protein choice, that will provide essential amino acids. Carbohydrates provide the body with important nutrients and energy. Whole grains are a good source of complex carbohydrates and are naturally low in fat. It is best to avoid refined grains because much of their nutrients and fiber are lost during processing.
Meat and Vegetables
Grilling chicken is a fast approach to cooking and adds a lot of flavor to the meat without having the extra calories in heavy marinades and sauces. Choose a lean, skinless cut of boneless chicken breasts. Grilled vegetables serve as a colorful and nutrient-dense side dish. Vegetables provide vitamins and minerals and are full of fiber and water, which will create a feeling of fullness. Some vegetables cook better with the dry air of the grill than others. Red peppers, onions, mushrooms, zucchini, corn, eggplant, and asparagus release a lot of flavor once grilled. If using a grill is not an option, both the meat and vegetables bake well.
Preparation
To get started, rub the chicken breasts lightly with herbs and extra virgin olive oil prior to grilling; this will prevent the meat from sticking to the grill and will provide healthy unsaturated fat to the meal. The coating of oil will also lock moisture into the meat so it doesn't dry out too quickly. Place the vegetables on skewers to make kabobs or wrap in foil. Balsamic vinegar can also be used as a low-calorie dressing when grilling meats and vegetables. Brown rice or whole grain bread can be served as the carbohydrate. Grilled pineapple slices serve as a delicious, guilt-free dessert.
Tips
Serve a pitcher of water with fresh lemon and mint leaves or unsweetened iced tea. Vary flavors in the meal by using different spices and choosing between varieties of vegetables. Chicken and vegetables are affordable and can be bought in bulk. Cook up double portions and have food ready for the next day's dinner or to take along in a plastic container for lunch.
References
- Centers for Disease Control and Prevention: Losing weight
- Centers for Disease Control and Prevention: Unsaturated fat
- Centers for Disease Control and Prevention: Carbohydrates
- Centers for Disease Control and Prevention: Protein
- Centers for Disease Control and Prevention: Fruits and Vegetables
- Mayo Clinic: Weight loss
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