Meal planning can be challenging when you are trying to eat right, but it is not too difficult to put together nutritious meals. The healthiest meals include a variety of foods that are high in essential nutrients and low in unhealthy components. In addition, your meals must meet any special needs that you have, such as being low in sodium or cholesterol. Talk to a nutritionist if you have questions about healthy eating.
Protein and Vegetables
A traditional meal of protein, vegetables and a starch built around chicken breast, fish or lean beef provides high-quality protein and not too many calories. Fatty fish or shellfish, which provides heart-healthy, omega-3 fatty acids, is a healthy alternative. For dietary fiber, vitamins and potassium, serve steamed broccoli, cauliflower, green beans or Brussels sprouts. If you are not on a low-carbohydrate diet, include a whole grain, such as whole-wheat pasta or brown rice, or a starchy vegetable, such as sweet potato, which is a good source of vitamin A.
Mixed Dishes
Make a stir-fry with lean protein, such as chicken or tofu, tossed with a small bit of sesame oil, for unsaturated fats, and your choice of vegetables, such as broccoli, bell peppers, onions, water chestnuts and mushrooms. A pasta dish using whole-grain pasta, tomato-based sauce, vegetables and shrimp includes nutrients and fiber. Chili made with beans, tomatoes, celery, onions and lean ground turkey provides a balanced, healthy meal.
Breakfast
A balanced breakfast gives you energy throughout the morning and puts you on track for a day of healthy eating. Include a high-fiber cereal or whole-wheat toast with a serving of low-fat dairy, such as skim milk or artificially sweetened yogurt, for protein and calcium. Eat some fresh fruit for fiber and vitamins. If you prefer a hot breakfast, make an omelet with egg whites, vegetables and fat-free cheese.
Salad
A salad is a healthy meal for lunch or dinner. Start with a bed of spinach or lettuce, and add a variety of raw vegetables, such as cucumbers, tomatoes and red onions. You can also add fresh or dried fruit, such as raisins, oranges, raspberries or dried cranberries. For protein, add beans, grilled chicken breast or canned tuna. Pecans, walnuts or seeds provide heart-healthy unsaturated fats and vitamin E. Use a small amount of olive oil or low-fat salad dressing.
Member Comments