How can we stay healthy while following our complete diet? This is the most frequently asked question among health freaks as well as gluttons. However, the main problem is with gluttons who are unable to control their appetite and end up eating unhealthy junk food at every meal. Soon they will become obese due to their unhealthy eating habits. However, health freaks are more focused on eating healthily and intaking specific amounts of protein and carbs in their diet.
Being healthy does not mean that you have to stay empty stomach throughout the day; it actually means eating healthily and the right amount of everything. Of course, you can have cheat meals in between, in which you can have your favorite pizza or other junk food. But make sure to not overeat. Otherwise, everything you do will be in vain.
If you are struggling to stay fit but aren’t able to include healthy food in your diet, then we have some amazing foods for you that you can take in place of the main meal and take your first step toward a healthy lifestyle.
Here are 10 healthy dinner ideas you can include in your meal in place of a full-course meal.
1. Eat whole foods
Whole foods are foods that have not been processed or altered in any way in antioxidants, fiber, phytochemicals, vitamins, and minerals. Whole foods are also lower in calories than their processed counterparts. When choosing what to eat, make sure to choose foods that are fresh and local whenever possible. You can include sprouts, pulses, whole grains, legumes, brown rice, and fresh fruits.
- There are beans that are a great source of protein, fiber, folate, potassium, and iron. Additionally, they are an excellent source of complex carbohydrates. One cup of cooked beans contains about 20 grams of protein and 8 grams of fiber.
- You can also include lentils in your meal. Lentils are a legume that is loaded with fiber, protein, and iron. They are also a great source of folate, copper, and potassium.
- Whole Grain Bread is another nutritious option that provides a variety of nutrients, including protein, fiber, and B vitamins. It is also low-fat and cholesterol-free.
- Oatmeal is a whole-grain food that’s packed with antioxidants, phytochemicals, and dietary fiber. It’s also a source of iron, magnesium, protein, zinc, and potassium.
Eggs are quite high in protein and low in fat. If you are on a weight loss diet, then eggs are the healthiest food alternative for a full-course meal. They are rich in vitamin B12, iron, zinc, selenium, copper, and omega-3 fatty acids. Apart from this, eggs also help to improve memory, boost brain function, and help prevent heart disease.
Quinoa is a gluten-free flower seed that is packed with protein, fiber, and iron. Because of its high nutritional value, it is frequently referred to as a superfood. It is also considered a complete protein. It has all nine of the necessary amino acids. People who want to lose weight should definitely include quinoa in their diet. Cooked quinoa is itself a complete meal, and one cup (185 grams) of cooked quinoa contains 222 calories.
Salmon is a great source of lean protein, omega-3 fatty acids, protein, vitamins, and minerals, but contains a very low amount of saturated fat. It’s also low in calories and cholesterol. Salmon is a good source of vitamin D, vitamin B12, niacin, pantothenic acid, iodine, and zinc. A 3-to-4-ounce serving of salmon contains 200 calories.
Spinach is a calcium-rich leafy vegetable loaded with iron, folic acid, vitamin A, vitamin C, vitamin K, and vitamin E. It is the most disliked food for every kid. However, some parents choose a yummy way to include spinach in their child’s diet. It is a very beneficial alternative to a full meal and provides you with adequate energy for the day.
6. Brown Rice
Brown rice is a whole grain food that contains high amounts of fiber, protein, iron, zinc, B vitamins, vitamin E, and manganese. It has a low fat and cholesterol content. When cooked properly, brown rice is nutritionally comparable to white rice.
7. Nuts and seeds
Nuts and seeds are a great snack option for diet freaks. They are a great alternative to the chips and crackers that we usually munch throughout the day. They are also a fantastic source of protein, fiber, and omega-fatty acids. Eat nuts and seeds at least twice a week.
8. Dairy products
Dairy products are a great source of vitamin D, calcium, and protein. Milk is best for children, while cheese is best for adults. Apart from milk and cheese, you can also add fresh butter, yogurt, and buttermilk to your diet. Yogurt is a great dairy product that is loaded with probiotics.
9. Lean meats
Lean meat is a great source of protein. Choose lean cuts of beef, pork, lamb, chicken, turkey, and fish. Steer clear of processed meats like bacon and hot dogs.
10. Fresh fruits and vegetables
Last but not least, vegetables and fruits are a great way to get a lot of nutrition in a small amount of time. If you are planning for weight loss, then include at least five servings of vegetables per day. These include dark green leafy vegetables, orange/yellow vegetables, starchy vegetables, legumes, and root vegetables.
Dark green leafy vegetables are rich in vitamins A, C, K, and folate, whereas orange or yellow vegetables are high in vitamin A and carotenoids. Starchy vegetables are good sources of fiber and iron. Legumes are packed with protein and vitamin B. Root vegetables are loaded with antioxidants and dietary fiber. Fruits, on the other hand, are a delicious treat that provides a variety of nutrients, including vitamins A, C, E, and K, fiber, and a low glycemic index. Try eating at least two servings of fruit each day.
Apart from eating healthy foods, there are a few more things that we have to do to stay healthy for our entire life. To stay healthy, we have to exercise regularly, manage stress levels, get proper sleep and drink at least 4-6 liters of water every day.
I hope that these healthy food items will help you with weight management and keep you healthy for life. You can read other blogs to get information on healthy lifestyle.