Updated: Apr 12
Each meal in your healthy eating lifestyle is a foundation block.
You must include in your meals whole grains
At least half of your foods should include whole grains. Check on the food label for the words "100% whole grain" or "100% whole wheat." Whole grains have more nutrients such as fibre instead of refined grains. My take on this for best result is to include whole grain on your meals for breakfast and dinner.
You Include lean protein
For best result go for protein foods like fish, chicken, pork, duck or turkey, as well as beans, tofu, eggs. Make seafood the main protein of your dish twice a week.
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Half your bowl must include fruits and veggies
There are plenty of nutrients in vegetables and fruit that support good health. Pick fruit and vegetables such as bananas, sweet potatoes and broccoli, red, orange and dark-green. I usually go for broccoli and dark-green veggies but it depends on the fruits or veggies you like. List of veggies and fruits from A-Z Half your plate
Make sure that you control your food and in the kitchen, get creative!
Eat more frequently at home so you know exactly what you eat. If you eat out, check the nutrition information and compare it. Choose low calorie, saturated fat, and sodium options.
If you're making a stir-fry, a soup, or sandwich, you'll find ways to make it healthier. Aim to use less meat and cheese, which can be higher in saturated fat and sodium, and add new flavours and textures to your meals in more veggies.
Include healthy Fat
For your good health and wellness, fat is important because it helps to build healthy cells and is a significant source of energy for the body. Healthy fats are often a component of the quality protein on your plate that you already have. Foods such as organic whole eggs, grass-fed meats and natural, cold water fish are all great sources of healthy fats. You should cook or garnish food with coconut oil, extra virgin oil, organic butter and ghee. In addition to eating these foods.
Try new recipes
Try new food, be adventurous and explore, my suggestion and experience during my years of cooking is that when it comes to new recipes trying to put different ingredients "matching" together the food comes out delicious. Bear in mind, that you need do some search online especially if you are not good at cooking, to know what ingredients match together. Cooking for me is creativity. Go online and check out recipe finder.
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Supplementary carbohydrates is optional
You may want to start by adding more starchy vegetables and fruit dense in nutrients. It is not recommended eating grains but whole grain because they contain anti-nutrients that harm the body. In addition, proteins in gluten-containing grains induce an immune response in one in three people and the starch present in these grains rapidly increases blood sugar, leading to high blood sugar levels.
Athletes or people who exercise regularly may want to add more carbohydrates to meet their energy needs.