I’m hoping to get some input from all of you. I’d love it if you’d share your favorite healthy meal. Not everyone has the same taste, so even if I share my favorite meals, you might not like the taste. I have a client that will only eat avocado if it’s in guacamole. Her spouse, on the other hand, loves avocado and eats a half of one every morning with hot sauce. Avocados are extremely healthy, but if you don’t like them, you simply don’t like them. I’m going to share a few elements of what a healthy meal should include and some recipes. Please share some of yours in the comment section.
Nutritious vegetables of all colors are important.
At an early age, I heard that to eat healthy, you had to have a rainbow of colors on your plate. Of course, when I was young, the first thing that popped into my mind was a bag of Skittles. That’s not what it means. Choosing from a platter of vegetables of different colors provides a wider range of vitamins and phytonutrients, such as flavonoids. At one time, the importance of flavonoids were unknown, but now, they’re found to provide healthy benefits for the body. There are studies on anthocyanins and their role in curing colon cancer. Anthocyanins make plants red to purple. Anthoxanthins make plants white to yellow and do many things, including reducing the potential for stroke. I can even make this simple recipe called Rainbow pizza using pita bread, pizza sauce, mozzarella cheese an topped with a rainbow of color; cherry tomatoes, sweetcorn or yellow peppers, orange peppers, broccoli, red onion and beet root. You can vary the type of flatbread and veggies to to your taste.
You need healthy protein in your diet.
Getting all the protein you need is important. The body uses it to build and repair tissues, make hormones and enzymes, skin, cartilage, bones and blood. It also burns extra calories in digestion, so it’s good for weight loss. Proteins contain amino acids. There are eight essential ones the body can’t create on its own. methionine, isoleucine, leucine, threonine, lysine, phenylalanine, tryptophan and valine. Lean meat, chia seeds, Ezekial bread, soy products and eggs are a few good sources. My favorite is a portion size of grilled chicken breast.
Go for some healthy fat, too.
Fats are important in any diet, whether you’re trying to lose weight or not. It helps fuel the body and gives you a full feeling, absorb nutrients–think fat soluble vitamins, build cells and aid in brain, heart and nerve function. The key is getting healthy fat and having a good balance of omega3 fatty acid to omega6. You’re supposed to have twice as much omega6 daily as you do Omega3, but unfortunately, today’s average American diet contains over 15 times as much. Instead of being healthy, it becomes a health risk. Some fats, such as transfats are completely unhealthy. Homemade guacamole, either chunky or mashed, is one of my favorites. It’s great as a celery and veggie dip.
– Make sure you have a daily supply of fiber in your diet. A bowl of oatmeal with blueberries or other fruit and some nuts is my favorite way to get it.
– Don’t forget the water. It doesn’t look flashy, but can curb your appetite and help your body. Drink plenty of water throughout the day. Try to get eight 8-oz glasses.
– Get some veggies at breakfast with an omelet or cook an egg in a pepper ring. YUM!
– Nuts, berries and melon cubes can be yummy snacks that will fill you up not out. I cube melons and have them ready when I want a snack. Pistachios and almonds, not peanuts,
are the way to go.