To keep yourself healthy you need to do something special. Click here for more information Healthy menu is not far away from you as you have to do a little effort for it. It should have proteins, fibers, healthy fat (a small amount), and some complex carbohydrates. We are giving a sample of healthy menu for a day in which three meals and three snacks are included. It is very easy to make and required 5 to 30 minutes per meal.
How to prepare healthy menu:
1. You cannot skip breakfast because it gives you new energy after a long sleep at night and starts your day with freshness. Take some protein and fiber and you can also have some fruits which is too good for your health.
o Oatmeal (one serving)
o Strawberries (one half cup)
o Chopped nuts (one or two tablespoon)
o Orange juice (one glass)
2. After healthy menu at breakfast, you don’t need a mid-morning snack but in case you feel hungry and there is a time in lunch then you can have it without increasing your daily calorie rate.
You just need one plain yogurt with one half cup blueberries and honey. Water or diet soda is enough along with it.
3. You should not take lunch of high calories from outside. It is better to have a portable lunch packed from home.
o You can have a sandwich of 100% whole grain bread with two or three ounces of chicken or turkey breast along with mayonnaise or mustard (very small amount), tomato slice and lettuce
o Also one cup of raw baby carrots
o One bottle of water
And in case you eat at a restaurant then you can just have a salad plate with soup.
4. Then comes to mid-afternoon snack which is totally optional so avoid too much calories because dinner is not too far.
o Apple with 12 walnuts
o Milk (one glass)
5. In dinner we normally prefer much food but you have to take care of your healthy diet too so for it divide your plate into 4 portions. Meat and protein source in one portion, starch in second portion, and the remaining two portions should consists of green vegetables or green salad.
o Baked or roasted chicken breast
o One baked potato
o Big portion of steamed asparagus
o One whole grain roll (small)
6. Now the time for complex carbohydrates which you can take for a small evening snack which can help you in sleep but kindly avoid greasy or oily foods.
o Whole grain crackers (six only)
o Sliced cheese (two ounces)
o Fresh fruit
Some important tips for you:
1. Water is very good for your health so have it in large quantity
2. Whole grain breads and cereals is a healthy diet.
3. Lean meat is good instead of high fat processed meats.
4. Must avoid added sugars and high fats.