Healthy Meal Plans
Healthy, Nutritious and Delicious
Smoothies: fun facts
The actual term “smoothie” was being used in recipes and trademarks by the mid-1980s. Sometimes other ingredients are added to smoothies, such as crushed ice, fruit juice, sweeteners (e.g. honey, sugar, stevia, or syrup), plant milk, nuts, nut butter, seeds, tea, chocolate, herbal supplements, or nutritional supplements.
RAW dried fruit
- Dehydrated fruit – Dehydrating fruit reduces pounds of juicy goodness into ounces. Dehydrating Fruit Fact: Half a cup of dried apples is equivalent to one and a half small apples and weighs one ounce instead of half a pound.
- Natural fruit infused teas – Ingredients: 2 chamomile tea bags, 1 orange, 50 gms berrie, 50 gms blueberries, 10 gms ginger, 8-10 mint leaves, 2 cups boiling water.
Healthy meal plans
Read the meal prep planning notes. Below each week of healthy dinner ideas, we’ve included some meal prep planning notes to help with ways to make ahead or prep in advance.
Essentials Of Meal Planning
Now, let’s talk about the basics of meal planning. I think meal planning can get a bad rap because we envision hours prepping and thinking, only to find wasted food at the end of the week. There are a few things I do to keep it simple and flexible and, man, has it been a lifesaver for us.
Planning of Nutritionally Balanced Menu
Each meal is a building block in your healthy eating style. Make sure to include all the food groups throughout the day. Make fruits, vegetables, grains, dairy, and protein foods part of your daily meals and snacks. Also, limit added sugars, saturated fat, and sodium.
Keeping A Healthy Body Weight
Energy Giving Foods
- This group includes foods rich in carbohydrates like cereals and their products, starchy roots and tubers and sugar and those rich in fat like nuts, fats, and oils. Therefore the energy in our diet is mainly contributed by this group.
- Cereals and nuts in addition to energy, contribute a significant amount of proteins, minerals and B group vitamins.
- Fats sugars besides being energy-dense and palatability to the diet.
Acceptability Of Meals
- This group includes foods rich in carbohydrates like cereals and their products, starchy roots and tubers and sugar and those rich in fat like nuts, fats, and oils. Therefore the energy in our diet is mainly contributed by this group.
- Cereals and nuts in addition to energy, contribute a significant amount of proteins, minerals and B group vitamins.
- Fats sugars besides being energy-dense and palatability to the diet.
Bodybuilding Foods
- This group includes food which provides proteins that are important for tissue building and maintenance.
- Foods of animal origin like milk and its product, eggs, meat, fish, provide proteins of good quality.
- Plant protein foods like pulses, legumes nuts, and oil seeds have a relatively inferior quality of protein.
- The foods of this group in addition to protein also contribute energy.
Protective Foods
- This group includes foods that provide an ample amount of vitamins and minerals for the protective regulatory function of the body.
- All vegetables and fruits (except starchy roots and tubers) and fruits comprise this group.
- Amongst vegetables, most of the GLV’s are a good source of iron, calcium, beta carotene, vitamin C and dietary fibre.
- Deep yellow and orange-colored fruits