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7 Easy Tips And Tricks TO Create Healthy Meals

Updated: Feb 3

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.


Related blog : The Top 7 Amazing Benefits of Green Tea



  • 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 not good at cooking, to know what ingredients match together. Cooking for me is creativity. Go online and check out recipe finder.


Related Blog: 7 Reason Why You Should Go Vegan In The New Year (2020)


  • 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.


Blog : The 7 Benefits Of Deep Breathing Exercise


The trick is to ensure all the food goodies (balanced diet) are included throughout the day. Consider your daily meals and snacks as part of your fruits, vegetables, grains, dairy and protein products. Avoid the inclusion of sugar, saturated fat and sodium and don't forget to exercise at least 20 mins a day.