Some people think that if they aren’t going through a drive through line; they are automatically eating healthy by cooking for themselves. However, Most people have no idea the calorie count of their meals, let alone, the fat intake. Here is a fun and simple way to arrange a healthy meal without having to put a lot of thought or energy into it!
Making a lunch or dinner should be simple: choose a lean protein source, add some veggies, a whole grain and end it with a piece of fruit.
Choose one food from each category for lunch or dinner.
Protein: chicken, fish, turkey, lean beef, pork, beans, etc. As a general guideline about 1/4 of your plate should be protein or about the size of your palm.
Vegetable: Spinach, zucchini, broccoli, carrots, celery, cucumber, salad greens, etc. Fill about 1/2 your plate, usually about 1 cup for raw or 1/2 cup cooked.
Carbs: 1 slice whole grain bread, brown rice, corn, sweet potato, peas, etc. This should be about 1/4 of your plate pr roughly 1/3 cup of cooked pasta or rice, or 1/2 cup starchy vegetable.
Dessert: apple, pear, 1/2 can of fruit or 1/2 cup strawberries with nondairy whipped topping!
It may be easiest to start by using a measuring cup to get proper portions until you are able to easily eyeball the proper portions.
It’s not necessary to eat the same things everyday or give up the foods you love to lose weight, just follow this handy mix-and-match guide to healthy eating. Print it out, put it up and build a healthy meal whenever it’s time to eat (source).
This simple combination of healthy foods can make a huge difference in your energy level as well as your figure. If you have the restraint, eat your veggies and your protein first and leave your carbs for last. This way you are full buy the time your are eating the starchy foods.
(CES, PES, CPT, BS)