The foods you eat impact how you feel and how healthy your body is. It is important to eat a variety of foods each day because different foods supply the widest range of nutrients. Preparing healthy meals can be an overwhelming task given the huge amount of health advice and information available. Learning the five components of a healthy meal will allow you to mix and match ingredients to create tasty, nutritious food.
Meat, Beans or Other Protein
Your body relies on protein for every function, and meat and beans are a healthy source of this nutrient. A healthy meal contains lean meats, which are lower in saturated fat and calories. White meat poultry, beef, pork and fish are all nutritious protein choices you can roast, grill or bake. Beans are a protein-rich alternative to meat. You can add beans to vegetable soup, chili or casseroles to increase your protein intake.
Fruits and Vegetables
Eating at least five servings of fruits and vegetables is a healthy way to increase your overall health and prevent disease, the American Heart Association advises. Each meal you eat should include at least one serving of a fruit or vegetable. Apples, bananas and peaches go well with breakfast cereal or oatmeal, and a tossed salad is a nutritious side dish at lunch. Steamed broccoli or asparagus will increase the nutrition of your dinner.
Grain Foods
Make at least half of your grains whole grains, which includes whole-wheat bread, brown rice and oatmeal. Including grains at each meal will help you reach this goal more easily. Oatmeal or whole-grain cereals are both nutritious at breakfast and also add some iron and B vitamins to your diet. Make your lunch sandwich on whole-wheat bread, and serve couscous, brown rice or whole-wheat tortillas to increase your nutrition at dinner.
Dairy Foods
Your diet needs plenty of dairy foods because they supply the calcium your bones and teeth need. Low-fat milk, cheese and yogurt are healthy options that supply this essential nutrient. Drinking a glass of skim milk with each meal is a simple way to add calcium to your diet. A sprinkle of low-fat cheese on a salad or a slice of cheese on a sandwich help you get adequate calcium. Stir yogurt into oatmeal or use it as a low-fat dip for fruit.
Healthy Fats
According to Hope Ricciotti and Vincent Connelly, authors of "The Healthy Family Cookbook," not all fats are created equal, and your meals should include some healthy fats. Unsaturated fats sustain heart health and your body requires them to function normally. Foods like nuts, olive oil, fatty fish and avocados supply these healthy fats and should be a small part of each meal. Slice an avocado onto a sandwich or add chopped walnuts to your morning bowl of oatmeal. Eat salmon as a nutritious dinner or prepare other meats with toasted nuts. Saute vegetables in olive oil as another way to get these healthy fats in your diet.
References
- "The Healthy Family Cookbook"; Hope Ricciotti and Vincent Connelly; 2004
- "American Heart Association Healthy Family Meals"; American Heart Association; 2009
- MyPyramid: Food Groups
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