The healthiest meal plan includes nutrient-dense foods and beverages and avoids processed and fast foods, according to the USDA Dietary Guidelines. Nutrient-dense foods are highly concentrated with carbohydrates, healthy fats, protein, vitamins and minerals and contain minimal or no unhealthy substances. Eating nutrient-dense foods can promote your health and reduce your risk of diseases. Consult your doctor or nutritionist about your health and developing a meal plan of healthy foods.
Breakfast
Start your day with a glass of pomegranate juice and a bowl of whole grain cereal with fruit and almond milk. Pomegranate juice is highly concentrated with antioxidants. Drinking pomegranate juice may lower your cholesterol and blood pressure and reduce your risk of cardiovascular disease. Whole grains are your diet's primary source of carbohydrates, a macronutrient your body converts to a sugar called glucose and metabolizes it for energy. Whole grains also contain vitamins, minerals, protein, healthy fats and fiber, an indigestible substance that keeps your bowel movements regular. Almond milk, made from almonds, comes from a nut that is a good source of calcium and healthy fats, such as monounsaturated fatty acids that protect your heart.
Lunch
For lunch, eat a large salad made from a colorful array of vegetables, Mandarin orange, beans and olives. Spinach is among the most nutrient-dense green leafy vegetables. Add tomatoes, cucumber, a mixture of red, orange, yellow and green bell pepper, scallions, radish, beets, carrot, and celery. The Centers for Disease Control and Prevention suggests that you eat generous amounts of a variety of colors of fruits and vegetables throughout the day. This can prevent chronic disease, such as heart disease, cancer, high blood pressure and type 2 diabetes. Garbanzo beans, red kidney beans and white navy beans add protein and fiber to your salad. Create your own dressing using extra virgin olive oil as a base with vinegar and spices. Olive oil contains monounsaturated fat. A glass of green tea or spring water adds a healthy touch to a nutritious meal.
Dinner
A healthy appetizer for your dinner meal is guacamole dip with sliced vegetables. Guacamole is mostly avocado, which contains healthy fats. Grilled salmon is a healthy entrée you can eat with steamed broccoli and brown rice. Salmon contains omega-3 fatty acids, healthy fats that decrease inflammation and may help you reduce your risk of chronic diseases such as heart disease, cancer and arthritis. Brown rice is a whole grain, which can lower your risk of type 2 diabetes, according to research by scientists at Harvard School of Public Health in Boston, Massachusetts, and published in the "Archives of Internal Medicine" in 2010.
Snacks
Strawberries and mixed nuts make a healthy snack. Strawberries contain high amounts of antioxidants, nutrients that can stimulate your immune system and protect you from cancer. Nuts contain healthy fats. Almonds, pecans and hazelnuts are a good source of monounsaturated fat, whereas walnuts are a rich source of omega-3 fatty acids.
References
- United States Department of Agriculture; Dietary Guidelines for Americans 2010; 2010
- Healthcastle Nutrition; Pomegranate -- The Rising Star; Gloria Tsang; December 2005
- Eat Right America; Full List of ANDI Scores; 2010
- Centers for Disease Control and Prevention; How Many Fruits and Vegetables Do You Need?; 2010
- University of Maryland Medical Center; Omega-3 Fatty Acids; 2010
- "Archives of Internal Medicine"; White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women; Qi Sun, et al.; Jun 14 2010
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