Healthy Balanced Diet Plan
Healthy balanced diet plan
A Balanced diet is a healthy alternative to other crash diets; it is required for an individual to lead a balanced lifestyle that encourages a healthy and wholesome relationship with food. Technically speaking, a balanced diet is a “diet that contains adequate amounts of all the necessary nutrients required for healthy growth and activity.” This article will present an ideal balance diet plan and aim to promote the right selection of foods, which are healthy and full of nutrition. The meals in a day will be divided as breakfast, lunch, evening snack (optional) and dinner.
We cannot forget about calories intake one needs and consumes in a day, for our weight conscious readers, we will also be counting calories with each meal and suggest an ideal low calorie balance diet meal.
You Should Eat 3 Balanced Meals a Day
Balanced Diet for Breakfast
An ideal healthy breakfast needs to be full of nutrients and consist of variety of food items. It needs to pack a punch of energy for the smooth running of the day, but not overwhelm the stomach so early in the day.
- 1 cup of fruit (each day should be a different fruit, or repeat a fruit after 3 days)
- Two servings of beans or oatmeal, or cereal
- 1 cup of milk or even skimmed milk
Alternative breakfast can consist:
- 1 egg scrambled with two slices of whole wheat toast with margarine(optional)
- 1 cup of cubed cantaloupe
- 1 cup of milk or skimmed milk
Balanced Diet For Lunch
For lunch it is important to remember to stick to foods that provide a lot of nutrients, so you will have to forget about ham or cheese burgers or those fries everyone loves snacking on. Instead chose to include a lot of vegetables in your lunch, like a salad with avocado, sprouts, lettuce and tomatoes. Along with salad, chose chicken or even beef sandwiches (choose lean sources of meat and low-fat or nonfat dairy foods to limit saturated fat) and add some low fat cream or cheese, and make sure it is in controlled portions and is grilled or boiled not fried. You can also add a small fruit like apple and 1 cup of nonfat yogurt if you do not want the salad. Remember to alternate the choices each day.
Healthy Snacking is Good For You
Make a small serving of fruit cocktail or eat some almonds, remember to never over indulge yourself, and slowly try to skip out of this ‘meal’, after lunch, go straight for dinner.
Balanced Diet for Dinner
Dinner is the most relaxed meal of the day; one usually has this at home, after a busy day outside, which is why there is a danger of over eating at this particular meal. People usually go to sleep soon after they have dinner without any exercise in between, which again can be cause for worry and this is why it is even more important for anyone to watch their portion size when eating dinner. To avoid those dangerous mid night snack craving it is also important to eat the dinner which is wholesome, hot and you are in the mood of.
So, an ideal dinner includes:
- 1 serving of roasted or grilled chicken breast. Or even salmon (even turkey)
- 1 small baked potato or baked fries with salsa or low-fat sour cream to go as a side dish.
- Large portion of steamed asparagus (optional)
- Small glass of white wine (optional)
For alternative days whole-grain pasta is a good option, which includes vegetables like spinach, broccoli, carrots and tomatoes. One can cook the pasta in olive oil as a healthy alternative, and even add parmesan cheese on top but in small quantity.
A well balanced meal consists of Fat, Sugars, Protein, Carbohydrates, Fibre, Vitamins & Minerals
Low calorie balanced meal
Calorie intake depends on one’s height, age and gender, it is also important to consider their lifestyle, how active it is, because people who exercise regularly can in take more calories and still manage to lose their weight. Generally speaking, Women should consume a minimum of 1,200 calories per day and men a minimum of 1,500 calories.
A list of food items that are recommended to be consumed in low calorie balanced diet meal are as follows;
- 1. Whole grains
- 2. Low-fat dairy
- 3. Lean proteins
- 4. Vegetables, fruits and plant oils
Whole grains foods include foods like brown rice not white, barley, maize, oatmeal, whole-wheat bread and whole-wheat pasta that offer B-vitamins and fiber. These foods contain healthy benefits and prove low in calorie when compared with refined food items like white bread and white rice.
Low-fat dairy includes skim milk, plain yogurt (or non fat yogurt), frozen dairy desserts, fat-free or ‘reduced fat’ cheese. They in turn prove to be an excellent source of calcium, protein and potassium.
Lean proteins are not only healthy but also an ideal option for weight loss. They are found in fish, chicken and turkey (poultry breast), beans, lentils, extra lean cuts of beef, peas, egg whites and tofu.
Vegetables and fruits are one of the best choices for a balanced meal. When eaten in controlled portions they prove very healthy because they offer antioxidants, vitamins, minerals and fiber, and hence are a complete package for a balanced meal. Plant oils are derived from plant sources and are pressed, as in olive or safflower, or in foods such as nuts and avocados. Olive oil is said to be healthy alternative than regular oil like sunflower oil.
The ideal meals during the day could begin as follows:
Breakfast could begin with whole-wheat oatmeal, English muffin or a cereal, with a single serving of fruit like apple or banana. A glass of skimmed milk with the fruit, would prepare for a busy day ahead with low calories.
For lunch, an ideal approach is to have a sandwich which contains chicken, turkey or a small serving of beef, which can contain tomatoes, low fat cheese or even a little mustard. Salad with the sandwich is always nutritious or alternative of a cup of plain non-fat yogurt is good and 1/2 cup sliced fruit of your choice can improve on the taste.
Finally for dinner, serving of whole-wheat pasta is ideal, or boiled brown rice with 2 cups of baby spinach is a tasty option. Serving of fish or chicken is also suitable for dinner, a nice healthy drink of fruit juice or a glass of wine is always okay on alternative
Healthy Balanced Diet
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