Cooking a healthy meal day after day, night after night is not easy. However, if you want to start eating healthy, you need to pay close attention to the food you buy and serve at the table. Keep in mind that eating healthy foods (and vitamins) involves knowing the right foods 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 (eg, peas, nuts, and fish) should be consumed per day to ensure that your diet has sufficient protein. Bake, grill, or grill meat instead of frying.
* Ideally, consume six ounces of cereal a day. You can do this by consuming 3 ounces of whole grain breads, whole grains, rice, pasta, or crackers every 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, so it is important to incorporate fruits and vegetables into your meals. Eat more dark vegetables (for example, broccoli and spinach). Sweet potatoes and carrots are also rich sources of vitamins and nutrients, as are dry beans (eg, peas, kidney beans, and pinto beans. Instead of having ice cream for dessert, try eating fruits, at least two cups daily variety of fresh, frozen, canned and dried fruits.
* Fats are actually essential to our health. Fats negatively affect the body and our health if consumed in excessive amounts. Adverse effects include high cholesterol levels, weight gain, cancer, and heart disease. When cooking, avoid using solid fats (for example, butter, margarine, shortening, and lard). Instead, use olive oil or canola oil. Learn to read food labels and check how much saturated fat and trans fat, as well as sodium, are in canned goods.
* Pay attention to portion sizes. Many people eat more than they really need. Avoid making the same mistake; eat according to your daily activities. For example, reduce your portion size on days when you are not doing any physical activity. You can increase your food portions when your schedule includes physical activities, as you will need energy. Also consider the particular needs of your family members when cooking a meal.
If you decide to follow the tips above, you will find that cooking healthy meals is, in fact, extremely easy. Here’s an example of a healthy, well-balanced meal (one serving):
* grilled or roasted chicken breast (5 oz. per person)
* 1/2 baked potato
* Mixed green salad
* fruit and frozen yogurt for dessert
With a little will, getting the right healthy foods, vitamins, and minerals your body needs won’t be too difficult.
