How To Eat Healthy Throughout The Whole Day

You now know which foods you should eat a lot of, which ones not so much and which ones you should rather leave: Lots of cereals, fruits and vegetables, a moderate amount of all animal products, legumes and nuts, and little to none sweeteners, fats and luxuries. But that still doesn’t plan your daily menu. So, what are you going to eat to ensure you eat healthy throughout the day? Let me give you a few examples.

Breakfast

Your cereals can be bread or rolls (if it’s whole wheat, even better). If you need to use margarine, rather take a low-fat one. And if you like it sweet in the morning, spread some jam on your bread, it’s fruit. Try to find one without additives like preservatives and colorants. If you have the time, make it yourself. Then you can also control the sugar going in there. Unfortunately, jams still need a lot of sugar. But you get special sugar types suitable for diabetic people that you can use.

Another great breakfast is muesli with milk and fruits. Note that dried fruits contain more sugar than the same amount of fresh fruit because they are more concentrated.

You can also eat the fruit with yoghurt, or even just as it is, or drink some 100% fruit juice (without sugar added).

Lunch

Cook a meal based on the things you should eat a lot of. That means a large portion of rice or pasta. Then another large portion of mixed vegetables, for example a stew, baked or stir-fried veggies. You may include some legumes as they blend in nicely with vegetables. Add a small portion of meat, sausages or eggs. And fruit as a dessert.

Another possibility is to create a soup with all these ingredients. Or if you want to make the meat or eggs the main “attraction”, add vegetables in form of a sauce. A good example would be schnitzel topped with fresh mushrooms and chopped onions, or an omelet with stripes of green pepper, onions and mushrooms.

You can even go as far as including fruit in your main meal. Mixed fruits for example taste very nice with pasta. Salads, likewise, should not be forgotten to mention here.

Supper

Again have bread, with just a bit of margarine if you need it, and cheese or polony. Your vegetables could be cucumber or tomatoes which taste delicious on your sandwich or even just eaten with it. A plate with radish or pieces of red and yellow pepper is also enticing. Maybe you also like some onion rings on your bread.

These are only some ideas, but I hope by now you got the picture and will soon start coming up with your own great healthy meal ideas.

Bettina B. is an occupational therapist with special interest for healthy cooking and weight loss, and a stay-at-home mom.

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