Diet Recipe and Healthy Meal Plans

A Beautiful Body Ideal Weight Health Article

Diet Recipe Meals

In this section of the site we bring you a collection of diet recipe and healthy meal plan suggestions. Healthy diets can be created for weight lossjust by learning about calories and fat content in foods and then being sensible about how you prepare your meals.

By picking your foods wisely and watching what you eat, you’ll not only help control your lifestyle, but your beach body shape as well, which might well help you get back into the great retro revival currently happening. No matter what your age may be, eating healthy will help you keep your active lifestyle for years and years – even help you and your health in the long run as well.

Each diet recipe will show a delicious and healthy meal that is simple to prepare and takes into account your goal of eating a healthy diet every day. We also welcome our readers to share their favorite diet recipe here in the submission box on this page.

Remember that you can also download our free calorie counter ebook on this site, with a very comprehensive listing of foods and beverages all listed clearly to provide you a fast reference to calories and carbs in your ingredients of your diet recipe.

The Healthiest Diet Recipe Ingredients:

Eating healthy is something we all would like to do, although it can be hard. In order to eat healthy, you must first make the right food choices. Eating healthy is all about what you eat, which makes the choices crucial to your results.

This list will help you get an idea as to what foods are the best for your body and to try and include in your healthy diet recipe every day when you can.

Fruits

Fruits are very important. You should try to eat 2 cups of them each day. Focus on eating a variety, such as fresh, frozen, canned, or even dried fruit. You can drink fruit juices as well, although you should use moderation when doing so.

Apricots
Apricots contain Beta-carotene which helps to prevent radical damage and also helps to protect the eyes. A single apricot contains 17 calories, 0 fat, and one gram of fiber. You can eat them dried or soft.

Mango
A medium sized mango packs 57 MG of vitamin C, which is nearly your entire daily dose. This antioxidant will help prevent arthritis and also boost your immune system.

Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is almost twice the recommended dose. Half a melon contains 853 MG of potassium, which is nearly twice as much as a banana, which helps to lower blood pressure. Half a melon contains 97 calories, 1 gram of fat, and 2 grams of fiber.

Tomato
A tomato can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily. A tomato contains 26 calories, 0 fat, and only 1 gram of fiber.

Vegetables

These should be varied, as you should eat 2 1/2 cups of them each day. You should start eating more of the dark vegetables, such as broccoli and spinach. Carrots and sweet potatoes are good as well. You should also eat more dry beans such as peas, pinto beans, and even kidney beans.

Processed, canned, or preserved vegetables may contain added sodium. With some people, too much sodium (salt) may lead to high blood pressure.

Onions
An onion can help to protect against cancer. A cup of onions offers 61 calories, 0 fat, and 3 grams of fiber.

Broccoli
Broccoli can help protect against breast cancer, and it also contains a lot ofvitamin C and beta- carotene. One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.

Spinach
Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause of blindness in older people. One cup contains 7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

You should consume 6 ounces of grains per day. To do this, you can eat 3 ounces of whole grain cereals, breads, rice, crackers, or pasta. You can get an ounce of grains in a single slice of bread, or 1 cut of cereal.

Peanuts
Peanuts and other nuts can lower your risk of heart disease by 20 percent. One ounce contains 166 calories, 14 grams of fat, and over 2 grams of fiber.

Pinto beans
A half cut of pinto beans offers more than 25 percent of your daily folate requirement, which protects you against heart disease. Half a cup contains 103 calories, 1 gram of fat, and 6 grams of fiber.

Skim milk
Milk is your calcium rich friend. For adults, 3 cups is the ideal goal. For kids 2 – 8, 2 cups is where you want to be. When choosing milk products or yogurt, you should go for fat-free or low-fat.

Those of you who don’t like milk or can’t have it, should go for lactose free products or other sources of calcium such as fortified foods and beverages.

Skim milk offers vitamin B2, which is important for good vision and along withVitamin A could improve allergies. You also get calcium and vitamin D as well. One cup contains 86 calories, o fat, and 0 Fiber.

Meat / Proteins

Eating 5 ounces a day is the ideal goal, as you should go lean with your protein. When eating meat, always bake it, grill it, or broil it, as this will prevent grease from adding to the equation.

You should vary your protein as well, with more fish, beans, peas, and nuts.

Seafood

Salmon
All cold water fish such as salmon, mackerel, and tuna are excellent sources of omega 3 fatty acids, which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.

Crab
Crab is a great source of vitamin B12 and immunity boosting zinc. A 3 ounce serving of crab offers 84 calories, 1 gram of fat, and 0 fiber.

Fats

When cooking your diet recipe meals, you should cut back on eating solid fats such as butter, margarine, shortening, and lard. These foods may add flavor to your dishes, although they can also help raise your cholesterol as well as adding calories to your diet recipe.

Coconut is high in saturated fat, while olives are high in monounsaturated fats and calories. You should use these items sparingly to avoid getting too many calories from fat.

To help keep your saturated fat, trans fats and sodium low, you can check the nutrition facts label. This label can be found on the food package and will tell you all the information you need to know about the food item.

Fiber 

A healthy diet high in fiber can help to prevent colon cancer and heart disease. High fiber helps the body to eliminate cholesterol by binding it in the digestive tract. For thousands of years, fiber has been used to stop constipation.

Fiber can actually help with overeating so it should always be included in a healthy diet recipe. All high fiber foods will take longer to chew and digest, making you feel satisfied longer Most popular foods don’t have enough fiber.

Grains offer the most fiber. Dietary fiber is actually plant matter that we cannot digest. Examples include oat bran, oatmeal, beans, peas, rice bran, barley, and even apple pulp. The best sources are whole grains and concentrated grain products. Kids are most receptive to fiber found in fruits, vegetables, and even fortified breakfast cereals.

More fiber needs more water. In order to keep fiber moving through your digestive tract, you’ll need to consume a lot of water. With your healthy diet of fiber, you’ll need eight or more glasses of water every day.

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For my Spanish speaking readers, I recommend this family site about exercises and diets. You can find delicious protein meals and photos demonstrating exercises. Visit: www.dietas-ejercicios.com if you speak Spanish!

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Just because you are watching your weight, doesn’t mean the whole family can’t enjoy your health enhancing meals! The kids will love “Apricot Chicken” and you will love it because it is a diet recipe so low in calories and fat!

Long term weight loss isn’t about hunger, misery and crash dieting. It’s a whole new way of learning to prepare nutritious food that your body needs and enjoys.

“Apricot Chicken” is one of a range of hunger fighting, low fat diet recipes to assist you keep your weight under control. This irresistible, no-hassle meal will help you reach your weight-loss goals – while making mealtime a real treat.

Variety is an essential element of any successful health program. If you get bored with foods, you’re much more likely to abandon your program altogether.

Each main meal should be accompanied by an exciting range of colorful vegetables.

Apricot Chicken (serves 4) Healthy Diet Recipe

Ingredients

2 cups (460g) solid pack canned apricots (or canned puree apricots)
4 skinless chicken breasts
1 large onion, chopped coarsely
ground black pepper, to taste
2 sage leaves, finely chopped or ½ teaspoon dried sage
1 sprig thyme, chopped
1 tablespoon fruit chutney
1 tablespoon cornflour (cornstarch)
2 tablespoons water
1 tablespoon finely chopped chives or mint for garnish

Directions

1. Reserve four apricot halves for garnish. Puree remaining apricots in a food processor or blender or press through a sieve.

2. Arrange chicken fillets in a single layer in a casserole. Sprinkle over onion, pepper and herbs.

3. Combine chutney and apricot puree and pour over the chicken.Bake in a preheated 180C (350F) oven for 30 minutes.

4. Mix the cornflour and water to a smooth paste.

5. Remove casserole from oven. Use a slotted spoon to lift out chicken breasts; cover and keep warm.

6. Drain the sauce form the casserole into a saucepan. Add the cornflour paste to the sauce and heat, stirring constantly, until it thickens. Cook a further two minutes.

7. Arrange a chicken breast on each plate and spoon sauce over each one. Garnish with apricot halves and chopped chives and serve.

Nutrition per serve

192 calories, carbohydrate 11g, protein 26g, fat 5g

 

Food Channel – Daily Healthy Diet Recipe:

Cooking with Oils

Everyone knows the foods to eat that improve health, although how we cook the food can be just as important. With there being so many oils and butter products claiming to be the best, it can be quite difficult to know which ones to use and which ones to avoid.

1. Canola oil 
Canola oil is a popular oil, with many physicians claiming that it has the ability to lower the risk of heart disease. The oil is low in saturated fat, high in monounsaturated fat, and offers the best fatty acid composition when compared to other oils.

You can use canola oil in sautéing, as a marinade and even in low temperature stir frying. It has a bland flavor, which makes it a great oil for foods that contain many spices. Unlike other oils, this one won’t interfere with the taste of your meal.

2. Olive oil 
Olive oil offers a very distinct flavour with plenty of heart healthy ingredients. The oil is rich in monounsaturated fat, helps to lower cholesterol levels and reduce risk of cancer. It’s also rich in antioxidants and has a very long storage life.

Even though it can be used in cooking, it’s the healthiest when uncooked, such as with a salad or dipping sauce. When you use it with cooking, you should heat it on low to medium temperatures, making sure to avoid high heat.

3. Butter 
Butter is one food that has been around for many, many years. Butter tastes good, and offers sources of Vitamin A and other fat soluble vitamins such as E, K, and even D. Butter is also made from natural ingredients and not chemically or artificially processed.

You can use butter with cooking, baking, or even as a spread. You can also pair it with creamy sauces, marinades, baked dishes, or even bread.

4. Margarine 
Margarine was first introduced as an alternative to high fat butter. When it was first created however, it was loaded with trans fat, a substance that we now know raises bad cholesterol.

As a cooking oil, margarine tastes good, it’s lower in fat than most oils and butter, and it’s quite easy to spread. It’s available in a variety of different products and a good source of vitamin E.

When it comes to cooking with oils, there are several at your disposal. There are many more than what is mentioned here, although the ones above are the most popular. Eating healthy involves cooking healthy food – which is where your cooking oil really takes center stage of your diet recipe.

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Updated: February 24, 2014 — 9:48 am

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If you feel that you have a health problem, you should seek the advice of your Physician or health care Practitioner.

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