Eating healthful foods offers a myriad of benefits. A diet that includes a variety of foods from all the food groups ensures that you are getting an adequate intake of nutrients that keep you healthy and prevent illness. Preparing dishes at home allows you more control over ingredients so that you are able to create a healthful meal.
Quiche
Quiche is a versatile dish that allows you to switch up the ingredients for new tastes. Eggs are the main ingredient in quiche and are a good source of protein. Getting enough protein keeps your muscles healthy and strong. Adding vegetables to your quiche increases your vitamin C and A intake, both of which protect your immunity and promote healthy teeth and wound healing. Many recipes call for a crust, but leaving it out is a good way to control calorie intake if you are trying to lose weight. Sprinkle some low-fat cheese on top of the quiche to increase calcium intake.
Burritos
Some burrito recipes are not healthful, but it is possible to enjoy this dish if you are trying to follow a healthful meal plan. Replace fatty ground beef with black beans to cut saturated fat content but still get a good amount of protein in your meal. Wrap the beans in a whole-wheat tortilla, which increases your fiber intake. This promotes healthy digestion and controls cholesterol. Whole grains are a good source of complex carbohydrates, which boost your energy. Top your burrito with guacamole for a good dose of potassium and heart-healthy fats. This dish warms up well, making it ideal for your lunchbox.
Pasta With Marinara
Many people shy away from eating pasta for fear that the carbohydrates could lead to weight gain. Enjoying pasta as part of a healthful diet is possible as long as you watch your serving sizes and don't eat more than one. Choose whole-wheat pasta to satisfy hunger and keep you feeling full longer than refined versions. Top pasta with marinara, which is much lower in fat and calories than Alfredo but still adds plenty of flavor. To increase vitamin intake, mix in steamed vegetables, such as zucchini, carrots and mushrooms. A small amount of low-fat cheese contains calcium, which is important for bone health.
Salad
Salad can be a diet downfall if you don't watch what goes into it. However, many ingredients are good additions to a healthful salad. Stick to fresh vegetables, such as spinach, tomatoes, cucumbers, peas, bell peppers and avocados for fiber, potassium and vitamins A and C. Add lean chicken, grilled shrimp or beans to increase the protein content. Low-fat cheese offers calcium and additional protein. These ingredients create a meal that will fill your stomach but won't overload you on fat and calories. Limit dressing to keep your salad healthful.
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