Eating a balanced diet is essential for maintaining good health. For adults, the food pyramid recommends eating a variety of foods from all of the food groups, in the correct proportions, on a daily basis. To ensure you are getting the essential nutrients and to make eating a balanced diet enjoyable, it helps to include flavorful, healthy and delicious recipes in your meal plan.
Here are some nourishing recipe ideas that are healthy, tasty and easy to make, to help you create a balanced diet.
Staples of a Balanced Diet
A balanced diet should include staples that are nutrient-rich and supply a good amount of energy. Examples of staples for a balanced diet include:
• Whole wheat or rye bread
o Try whipping up a batch of delicious banana bread for a special breakfast treat.
• Brown rice
o Brown rice is high in fiber and great when cooked with diced peppers and tomatoes.
• Legumes
o Lentils, peas, and beans should be eaten frequently. Roasted chickpeas make delicious snack alternatives.
• Nuts
o Nuts are an excellent source of protein and healthy fats, and can be easily added to salads and smoothies.
• Seeds
o Seeds like pumpkin, sunflower, and chia are high in fiber, minerals and antioxidants.
• Low-fat dairy products
o Choose low-fat dairy products like plain Greek yogurt and skim milk neutral, to get your recommended daily allowance of calcium and protein.
Vegetables and Fruit
Eating plenty of fresh vegetables and fruit is essential for having a balanced diet. A diet rich in fresh produce ensures you get all the essential vitamins, minerals and fiber you need for good health. Here are some ideas for adding more vegetables and fruit to your diet:
• Salads
o Transform your salad with a combination of vegetables like tomatoes, cucumbers, spinach, carrots, and celery. Mix up different fresh vegetables for a nutritious and delicious salad.
• Smoothies
o Start your day with a healthy and colorful smoothie. Choose a variety of fruits like strawberries, pineapple, and apples, plus nut milk and yogurt for a nutritious breakfast or afternoon pick-me-up.
• Whole Wheat Wraps
o Roll up your favorite vegetables in a whole wheat wrap and serve them as a healthy and portable meal.
• Baked Veggies
o Baking vegetables like broccoli and sweet potatoes in the oven is an easy way to make a tasty side dish that packs in the nutrients.
Healthy Proteins
For anyone following a balanced diet, eating healthy proteins is also important. Choose lean proteins that are low in fat and cholesterol, as well as high in protein and vitamins. Here are some options for healthy proteins:
• Grilled Fish
o Grilled salmon, or any other type of fish, is a great option for those looking for a lean and healthy source of protein.
• Lean Poultry
o Chicken and turkey are both high in protein and low in fat.
• Lean Red Meat
o Red meat like beef and pork is a great source of protein, but should be consumed in moderation. Choose lean cuts for a healthier option.
• Egg Whites
o Egg whites are an excellent source of protein and low in fat and cholesterol. Make up a delicious omelette using diced vegetables.
• Tofu
o Tofu is high in protein and a great alternative for vegetarians.
Healthy Fats
People often overlook the benefits of consuming fats when they are trying to create a balanced diet. It is important to stay away from saturated and trans fats, as these can lead to serious health issues if eaten in excess. Instead, opt for healthy fats which are derived from nuts, avocados, and olive oil.
• Avocados
o Avocados are rich in monounsaturated fats, which can lower cholesterol. Enjoy them in salads, or mash them up to make delicious guacamole.
• Nuts
o Nuts are great sources of healthy fats, fiber and protein. Try a handful of walnuts or almonds for a quick snack.
• Olive Oil
o Olive oil is rich in omega-3 fatty acids and has many health benefits. Use it for cooking, or to dress salads.
• Flaxseed
o Flaxseed contains essential fatty acids that can reduce inflammation and boost immunity. Try adding ground flaxseed in a smoothie to get all its nutritional benefits.
Eating a balanced diet rich in all the essential nutrients is key to staying healthy and fit. Eating healthy and delicious recipes is one of the best ways to make sure your diet is balanced and nutritious. The recipes above are just a few ideas to get you started. With a little creativity, it is easy to come up with your own tasty and healthy recipe ideas that provide all the essential nutrients and keep you in good health.
