Healthy Daily Meals


Eating healthy and exercising are two of the most important decisions adults can make. But few people know how to eat healthy on a daily basis. If you're looking to improve your health, or increase the variety of foods you eat, consider eating meals low in fat, and high in nutrients, fiber and protein.

Healthy Breakfast Meals

Breakfast is called the most important meal of the day for a reason: your body relies on breakfast foods to awaken and begin the functions necessary for life. Begin your day with a low-fat, high-protein breakfast, such as a high-fiber cereal with half a cup of low-fat milk and fresh fruit. Eggs are also an excellent choice, as they are high in protein and iron. Although many believe that egg yolks are unhealthy, the yolks contain necessary fats and lipids and are fine to consume in moderation. The United States Department of Agriculture's food pyramid, a guide for healthy living, indicates that adults should consume 48 grams of grain a day, and that half of these should be from whole-wheat sources. To ensure you're off to a good start, be sure to eat whole-grains with your breakfast, such as whole-wheat toast, whole-wheat pancakes or French toast made with whole-wheat bread. These breakfast meals are low in fat, high in fiber and high in protein, and are excellent choices for daily consumption.

Healthy Lunch Meals

Lunch is an excellent time to consume vegetables and sources of protein. Often, a sandwich is the easiest meal for a person on the go, so consider preparing a sandwich the night before if you expect to be in a rush. Use whole-wheat bread that is high in fiber, and include leafy greens, such as sprouts or Romaine lettuce, tomato and onion. Fill with homemade egg, chicken or tuna salad that uses one to two teaspoons of low-fat mayonnaise, and use spices, such as curry, salt or pepper, to add flavor. Salads made with dark, leafy greens, such as arugula, Romaine lettuce or spinach are also healthy lunch meals. Top with fresh fruit, lean chicken breast meat or hard-boiled eggs to add protein. Be sure to drink water to ensure your body is properly hydrated.

Healthy Dinner Meals

Although dinner meals that are unhealthy may seem tempting, they deprive the body of necessary nutrients and minerals. Instead, choose lean protein sources such as beans, boneless skinless chicken breast, tofu or fish as the main dish for your evening meal. Bake white fishes, such as halibut, tilapia, cod or flounder, with lemon and pepper, or marinate salmon with Teriyaki sauce and broil. Whole-wheat pastas, brown or wild rice and steamed vegetables are perfect side-dishes, and can be prepared in under a half-hour, or while the fish cooks. To ensure your body is receiving the proper nutrients, eat a variety of vegetables in many different colors, such as spinach, carrots, broccoli and asparagus. Pair with a tall glass of low-fat milk to ensure your body is receiving the calcium necessary to keep bones strong.

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About this Author

Elizabeth Baker has been writing professionally since 2002, specializing in health, education, food and travel topics. Her work has appeared in "The Claremont Review," "The Bullet," "The Mercury" and "Positive Teen." Baker has a Bachelor of Arts in English and creative writing from Gettysburg College and is a graduate student in the University of Iowa's nonfiction writing program.

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