Healthy Diet Menu
Various nutrition and health organizations recommend healthy diet menu rich in antioxidants and fiber because it helps maintain body weight. Eating lean meat, fish and other low fat protein is essential for brain function and new formations of cell. While eating variety of whole grains, fresh fruits and veggies are important to fulfill the need of vitamins, minerals, and carbohydrates of the body.
With planned healthy diet menu, unhealthy foods can be avoided. To start this First, divide the plate into 3 meals categories to build healthy diet menu plan. One half consist of high fiber non-starchy vegetables and fruits such as cauliflower, broccoli, greens, carrots and tomatoes. One quarter consist source of lean protein such as low fat dairy, chicken and fish.
And the remainder quarter will consist of whole grains like barley, brown rice, starchy vegetables-peas, corn, potatoes and whole-wheat pasta.
Doing healthy diet foods means do not eat foods are contains high trans and saturated fats. Hydrogenated oils contain foods like many kind of processed foods should be avoided. Foods with high trans fat include commercially prepared cakes, cookies, pies, energy bars, pastries and breakfast cereals. Avoid processed meats like bologna and fried foods pepperoni and salami. According to the USDA proteins with high fat like pork, lamb, beef, organ meats like hearts and kidney should be limited.
Before you buy a food product read the nutrition labels. It contains many information to help you make decision in buying unhealthy or healthy foods.
Vegan, vegetarian and macrobiotic diets are good for the healthier body. However, such diets heavily dependent on simple carbohydrates from rice, bread, pasta and potatoes. So, it is also important to find high protein and calcium source like soybeans and nuts.
If the healthy diet menu aiming to lose weight, reduce the consumption of sweetened drinks, bread, potatoes, pasta and rice because they contains simple carbohydrates, and consume strawberries, yogurt and green tea instead.
this healthy diet menu samples will guide you to healthier lifestyle :
Granola with soy milk, muesli, raisin bran, juice or fresh fruits bages, whole wheat toast, egg white omelet with ham and vegetables and also rice cake with peanut butter. All of these foods are good for breakfast meal.
for lunch, it is essential to include the following food items – raw vegetables with with hummus and pita bread, turkey sandwich on whole wheat with vegetables crisp, salad with olive oil and lime dressing, vegetables soup and vegetable sandwich on whole-wheat bagel with cream cheese.
You can also include snack like apples, celery, and carrots with peanut butter, yogurt, cheese and nuts. Eating crisp apple wedges and almond butter or low fat cheese, celery sticks with peanut butter, banana, grapes, frozen berries, whole grain crackers and plain yogurt are excellent snacks.
You’re dinner should be frugal, according to a famous proverb “eat dinner like a pauper”.
brown rice and grilled or baked fish with asparagus, brown rice with curried vegetable stir-fry, grilled chicken with steamed vegetables, and black beans and brown rice are good choices.
In your healthy diet menu, organic foods, seasonal fruits and locally grown fruits and vegetables should be the first priority over cold storage or canned foods.
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