Kindly suggest a healthy menu for a day .?!
Kindly suggest a healthy menu for a day .?
Answers:
Breakfast: Fresh Fruit, Turkey Sausage, Whole Wheat Toast
Lunch: A Pita Bread Pizza topped with BBQ Sauce, Grilled Chicken and Low Fat Mozzarella
Dinner: Grilled Salmon, A baked sweet potato and a grilled vegetable salad of Asparagus, Zucchini, Squash, Peppers and Eggplant.
http://www.healthyrecipes.com/
Breakfast:
1 low fat strawberry yogurt topped with granola
1/2 a whole wheat bagel topped with peanut butter OR 1 piece of whole wheat toast topped with a poached or scrambled egg (eggs are very good for you, just not in large quantities)
1 piece of fruit, your choice
A glass of 2 percent milk or juice, your choice. May I recommend low fat chocolate milk? It has cocoa, which I've heard is really good for your mind, among being good for the soul. Also, you could have whole milk. I personally drink only whole milk, but it is high in fat, so you may want to only drink 1/2 as much, depending on your needs.
Snack:
Crackers and cheese (real cheese, not the canned or fake sliced kind)
Lunch:
Turkey sandwich on whole wheat or honey oat bread, topped with 3 toppings of your choice, out of the following- easy mayo, lettuce, tomato, pickles, peppers, honey mustard, yellow mustard, spicy mustard, onions.
2 oatmeal raisin cookies or "ants on a log" (a celery stick with peanut butter and raisins).
1 glass of fruit juice or milk, or if you really need it, splurge on a soda- you still have time to work off the calories.
Snack
1 handful of trail mix with nuts, raisins, and other dried fruits, or a handful of --just-- nuts, raisins, or dried fruit.
Dinner
Cooked strips of skinless, boneless chicken breast, served on top of a bed of fresh spinach, topped with 4 items of your choice out of the following- tomato, olives, onions, peppers, sprouts, croutons, shredded cheese or cottage cheese, mushrooms, shredded carrots- with a dressing of choice on the side. Again, be careful about over doing it on the dressing if you're watching your fat intake. If so, go for either a small amount, or a low fat/ fat free option. Kraft brand has a really good fat free sour cream and onion dressing.
1 glass of juice, flavored water, or something without caffeine, if you have a low tolerance for it. Try some lemonade or fruit punch.
For desert, try some sorbet or frozen yogurt, about 1 cup.
Snack
4 good sized strawberries.
Also remember a good diet consists of lots of water during the day as well.
Notice that this menu consists of 3 meals and 3 snacks- that is because it's important to keep your body fueled- but you don't want to over do it. Don't snack all day on junk foods- the best snacks are fruits, veggies, grains, and nuts. If you really have a sweet tooth that fruit just won't satisfy, try some more chocolate milk, or a few M&M's or 3-4 hershy kisses. Just remember that too much sugar at once will make your glucose level unstable, and later on, you'll crash as you come off the sugar boost. But also remember that moderation is one of the best keys to a healthy diet, and exercise is a very important key to being healthy. In addition to physical health, consider mental and "spiritual" health- by this, I mean, nurture your body, mind, and inner self- if you really want a bit of chocolate cake, go for it. But eating it all the time not only is bad for your body, thus bad for your over-all well being, but it takes away from the experience of treating yourself with chocolate cake!
Breakfast--a couple of strips of turkey bacon along with some fresh strawberries and almonds.
Lunch--Fresh veggies (broccoli, peppers, mushrooms, carrots) with low fat dip, some grilled chicken, and fruit for dessert.
Dinner--a large salad with either hard boiled eggs and nuts in it or seafood of some kind.
Drink water or green tea with each meal.
Obviously Indian.... I don't know where you live but.....if in India:
Breakfast
***********
3 iddly & coconut chutney
a hot chai
mid-morning
a banana and some cashew nuts
(a vitamin pill?)
lunch
*******
subgee
paratha
curds
rice
*** fresh lime soda
tea
****
chai
something crunchy
dinner
*******
curried beets
a bowl of warm rice
sliced cucumbers w/ dhania sprinkled
a dish of curds
a small shirmal
bedtime
*********
badami milk & bikis
if you are vegeterian
8:oo am poha,upma, idli .,cornflex with fruits
1 glass of skimmed milk
10:00 any fruit other than banana , grapes, mangoes, cheeku (these have high carbo)
lunch 2 chapaties/ 1 chapati & 1small bowl rice
i bowl dal/ curd, 1 bowl veg & salad
4: 00 sugar free tea with puffed rice
6 -7 any fruit
dinner same as lunch avoid rice