Preparing a healthy meal day after day, night after night is not that easy. However, if you want to start eating healthy, you need to pay close attention to the foods you buy and serve on the dinner table. Be aware that eating healthy foods (and vitamins) involves knowing what the right foods are and making a conscious effort to consume more of them.
*Potatoes are good as long as they are eaten in moderate amounts.
* Ideally, no more than five ounces of meat, beans, and other protein sources (such as peas, nuts, and fish) should be consumed per day to ensure your diet includes an adequate amount of protein. Bake, grill, or roast meat instead of frying it.
* Daily consumption of six ounces of grain is ideal. You can do this by consuming 3 ounces of whole wheat bread, whole grain cereal, rice, pasta, or crackers each day. A slice of bread and a cup of cereal each contain about an ounce of grain.
* A nutritious meal consists of healthy foods rich in vitamins and other nutrients, which is why it is important to include fruits and vegetables in your meals. Eat more dark vegetables (e.g. broccoli and spinach). Sweet potatoes and carrots are also high in vitamins and nutrients, as are dry beans (such as peas, kidney beans, and pinto beans. Instead of eating ice cream for dessert, try eating fruit, at least two cups a day. Eat a variety of fresh, frozen, preserved and dried fruits.
* Fats are actually essential to our health. Fats adversely affect the body and our health when consumed in excessive amounts. Side effects include high cholesterol, weight gain, cancer, and heart disease. When cooking, avoid solid fats (such as butter, margarine, shortening, and lard). Instead, use olive oil or canola oil. Learn to read food labels and check how much saturated and trans fat and sodium are in canned foods.
* Pay attention to portion sizes. Many people eat more than they actually need. Avoid making the same mistake; Eat in accordance with your daily activities. For example, reduce your portion size on days when you are not physically active. You can increase meal portions if your schedule includes physical activity since you need the energy. When cooking, also consider the special needs of your family members.
If you decide to follow the advice above, you’ll find that cooking healthy meals is actually extremely easy. Here is an example of a healthy, balanced meal (one serving):
* Grilled or Grilled Chicken Breast (5-oz. per person)
* 1/2 baked potato
* mixed green salad
* Fruit and frozen yogurt for dessert
With a little will it won’t be that hard to get the right healthy foods, vitamins and minerals your body needs.
Thanks to Deborah Prosser
