Cooking healthy meals day after day, night after night is not easy at all. However, if you want to start eating healthier, you have to pay close attention to the foods you buy and serve at 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 moderation.
* Ideally, no more than five ounces of meat, beans and other sources of protein (eg, peas, nuts and fish) should be consumed per day to ensure that your diet contains adequate amounts of protein . Bake, grill, or broil meats instead of frying them.
* Consuming six ounces of whole grains per day is ideal. You can do this by eating 3 ounces of whole grain bread, whole grain cereal, rice, pasta or crackers each day. A slice of bread and a cup of cereal contain roughly one ounce of grain each.
* A nutritious diet consists of healthy foods rich in vitamins and other nutrients, which is why it is important to include fruits and vegetables in your diet. Eat more dark vegetables (eg, broccoli and spinach). Sweet potatoes and carrots are also rich sources of vitamins and nutrients, and so are dry beans (eg, peas, kidney beans and pinto beans). Instead of eating ice cream for dessert, try to eat at least two cups of fruit per day. Consume at least two cups a day. A variety of fresh, frozen, canned and dried fruits.
* Fats are actually essential for our health. Fats have adverse effects on the body and our health if consumed in excess. Adverse effects include high cholesterol levels, weight gain, cancer and heart disease. When cooking, avoid using solid fats (eg, butter, margarine, shortening, and lard). Use olive oil or canola oil instead. Learn to read food labels and check how much saturated fat and trans fat, as well as sodium, packaged goods contain.
* Pay attention to serving size. Many people eat more than they actually need. Avoid making the same mistake; Eat according to your daily activities. For example, reduce your serving size when you are not doing any type of physical activity. You can increase food portions when your schedule includes physical activity, as you will need energy. Also keep in mind the special needs of your family members while cooking.
If you decide to follow the advice above, you’ll find that making healthy meals is actually pretty easy. Here is an example of a healthy, well-balanced meal (one serving):
* Grilled or barbecue chicken breast (5-oz. per person)
* 1/2 baked potato
* mixed green salad
* Fruit and frozen yogurt for dessert
With a little willpower, it shouldn’t be difficult at all to consume the right health food, vitamins and minerals your body needs.
Source by Deborah Prosser
