A healthy diet may reduce your risk for chronic diseases, such as heart disease or type 2 diabetes. If you have a variety of meal options, a healthy diet can be easy to follow. A healthy, low-fat meal provides essential vitamins and minerals, and emphasizes nutrient-dense sources of carbohydrates and proteins. A nutritionist can help you develop a plan that meets your individual needs.
Salad
Salads can be easy meals because you use ready-to-eat ingredients, and you can prepare them ahead of time. Your salad should emphasize low-calorie, high-fiber vegetables, such as spinach, mixed greens and Romaine lettuce for the base, and tomatoes, cucumbers, bell peppers, sprouts and carrots for potassium, vitamin A and vitamin C. Add lean protein, such as hard-boiled egg whites, grilled skinless chicken breast or garbanzo beans. To keep your salad from becoming high in unhealthy saturated fat, avoid toppings such as bacon bits or full-fat cheese.
Hot Meal
Lean protein with a side of vegetables and a healthy starch can be a simple, low-fat and balanced meal. Try grilled chicken or turkey breast, fish or a burger made with lean ground turkey or soy-based meat substitute. For your vegetable, have a simple lettuce-based side salad, grilled eggplant or zucchini, with balsamic vinegar, or steamed fresh or frozen broccoli, cauliflower, green beans, Brussels sprouts or carrots. Choose a whole-grain starch, such as whole-wheat pasta or bread, brown rice or bulgur.
Sandwich
Make a healthy, low-fat meal with a sandwich and some whole or cut fresh fruit. For your fruit, try an orange, apple, grapes or melon. This will provide you with some dietary fiber, potassium, vitamin A or vitamin C. Use enriched whole-grain bread for your sandwich instead of refined white bread. According to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services, a diet high in whole grains may lower your risk for heart disease. Fill your sandwich with lean protein, such as turkey breast or fat-free cheese, and add vegetables, such as sliced tomatoes, lettuce or green peppers. Use low-fat spreads, such as mustard, instead of mayonnaise. Due to their portability, sandwiches can be convenient alternatives to unhealthy, high-fat fast food when you need to eat in a hurry.
Cereal
Whole-grain, high-fiber cereal can be the basis for an easy, healthy, low-fat breakfast to help give you energy throughout the morning. Choose a brand enriched with essential vitamins and minerals. MayoClinic.com recommends brands that do not contain more than 14 g of sugar per serving. Eat your cereal with fortified low-fat or fat-free milk or yogurt, for calcium, protein and vitamin D. For extra fiber and vitamins, eat fruit, such as bananas or berries, on the side or in your cereal.
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