Healthy eating menu ideas
Simple guidelines and menus for eating an all-natural healthy diet.





What comprises a healthy diet? Well, the most important thing the body needs is carbohydrates. But these carbohydrates should primarily come from vegetables and fruit. A smaller portion should come from whole grains such as whole wheat bread, brown rice, and cereals such as bran and granola. Next is protein which can include meats, eggs, soy or tofu products, beans, and nuts. Alongside proteins are your calcium and dairy sources such as cheese, milk, and yogurt. Finally, your body needs a small amount of healthy fats such as olive oil, omega-3 and omega 6 oils.

A healthy diet is made up of natural products; foods that haven’t undergone any refining or processing such as white sugar, white flour, pastries, fast food, processed snacks, almost anything in a package. Of course it would be hard to avoid any food that comes in a package or can, but we can make great strides in that direction. Fresh fruits and vegetables are the most important staple of a healthy diet. And the best fruits and vegetables are those grown locally in your area, organically, and in season. That said – frozen vegetables are the more nutritious option over canned products. And how you prepare your vegetables also attributes to their nutrient value. Foods lose vitamins and nutrients when exposed to heat; so eat as many raw fruits and vegetables as possible and steam them if some cooking is desired.



Vegetarian, vegan, and macrobiotic diets are all very healthy, but you must be careful to find protein and calcium source from soy, beans, and nuts. It is also very easy for a vegetarian to rely too heavily on simple carbohydrates such as bread, pasta, rice, and potatoes.


If you are aiming to lose weight you will want to avoid the simple carbohydrates found in sweetened drinks, potatoes, bread, pasta, and rice for awhile, perhaps for two weeks. This should cut down on your cravings and give you a kick-start to losing weight. And when you do reintroduce these items make sure they are in their most natural or whole grain state. Try tea instead of soda or coffee. Try cutting our caffeine all together. When you crave something sweet, go for fruits and yogurt. Here are some sample meals to help you get started on that healthy lifestyle:


BREAKFAST

Raisin bran, mueslix, or granola with soy milk and fresh fruit or juice

Whole wheat toast, bagel or rice cake with peanut butter

Egg white omelet with ham and vegetables


LUNCH

Salad with lime and olive oil dressing

Turkey sandwich on whole wheat with veggie crisps

Raw veggies with hummus and pita bread

Vegetable soup

Veggie sandwich on whole wheat bagel with cream cheese


SNACKS

Celery, apples, and carrots with peanut butter

Nuts such as peanuts, brazil nuts, macadamia, cashews, pecans, and walnuts

Cheese

Yogurt


DINNER

Curried vegetable stir-fry with brown rice

Baked or grilled fish with asparagus and brown rice

15-bean chili and cornbread

Salad with grilled chicken

Black beans and brown rice with spinach

Grilled chicken with steamed vegetables