Lack of a healthy and balanced diet is one of the main reasons so many people have so many health issues. With years of not knowing how to eat a balanced diet, it can be hard for someone to figure out how to get back on track and plan out balanced meals so they can make a balanced diet part of their daily routine.
To start off make sure that you know what is on the basic food pyramid. Below is the list to help you figure out what a daily balanced diet should look like:
- 2-3 servings of milk or any dairy product
- 2-3 servings of meat, fish, poultry, eggs, nuts or legumes
- 3-5 servings of vegetables
- 2-4 servings of fruit
- 6-11 servings of bread cereal, grains or pasta
You should choose lean meat and poultry or fish for your meal's entree and a healthy portion is about 4 ounces. Around the size of a deck of cards. The meat should be baked, boiled, grilled or put in the microwave. You can occasionally fry the food, put into a casserole or add gravy, but only on occasion. You can also use beans, lentils, soy protein and tofu as an entree as well.
You should also have a starch to go with the entree and that could be whole grain bread, pasta, rice, corn or potatoes. These are high in carbs and can be served with butter, olive oil or even sour cream. Brown rice is preferred over white rice.
You should try to include at least one or two different vegetables to go along with your meal. These vegetables should be of the green variety such as peas, green beans, broccoli, spinach, brussel sprouts, celery and different kinds of lettuce.
You also should include to serve a fruit with your meal. This can be as a side or mixed in with a salad or even hot like stewed apples or a fruit and cheese casserole. It can also be used as a dessert for after you main meal.
You should try to work in dairy products in all of your meals either by using milk as your beverage or add cheese to vegetables, or use yogurt or a pudding as your dessert after your meal.
If you are looking for a way to appeal to the senses, it's a good idea to make sure that you combine color with texture and shape, to make the meal more appealing and people more interested in eating it. You also should remember that if you are serving something spice with a meal that it needs to be balanced out with something bland like rice or pasta. And if you are serving some sort of sauce covered dish that whatever else you put as it's companion should be plain and simple.