The Best Meal Plans

A meal plan is essential to ensure to receive proper nutrients and a well-balanced diet. Planning your meals for the week works well for some but is too difficult for others. It is critical to know what to eat and what to avoid. Many people, though not overweight, are malnourished. By having a list of foods to enjoy for your meal plan, you boost your immunity and energy.

Nutrients

• People need four basic nutrients for good health: water, carbohydrates, proteins and fats. Most crash diets deprive your body of whole-grain carbohydrates, good fats and lean proteins. They also put you at risk for becoming dehydrated. Drink at least 10 glasses of water a day, and more during the summer. That will flush your body of toxins and waste products.

  Carbohydrates are not the enemy. They are broken up into two groups: simple and complex carbohydrates. Fruits are a good source of simple carbohydrates, while fiber and starches make up complex carbohydrates. Choose unrefined carbohydrates like vegetables, fruits, whole-wheat products, and legumes.

  The human body has difficulty functioning without protein. Protein builds muscle, provides energy and is used in hormone production.

  Fat is a very concentrated source of energy. During childhood, fat is important for brain development. Fats are made up of fatty acids: saturated, polyunsaturated and monounsaturated. An abundance of saturated fats in beef, cream and vegetable shortening raises cholesterol levels. Eat the other kinds of fat for optimal health.

Breakfast

• Many people wake up to a breakfast that is high in saturated fats and refined sugar. If it's frozen or out of a can, it probably has additives, so avoid additives by purchasing fresh food. To stave off hunger, prepare a breakfast of egg white omelets filled with vegetables and low fat cheese. Make a small fruit salad as a source of quick fuel.

  Other healthy food options include high-fiber dishes like buckwheat pancakes, whole-wheat bread, and beans and brown rice. Yogurt is an excellent source of the bacteria acidophilus, which is needed for digestion. Stay away from sausages, bacon, pancakes, pastries, bagels and waffles. You will induce a sugar crash during the middle portion of your day. Keep your blood sugar from fluctuating with a healthy meal.

Lunch

• It's amazing how unhealthy lunch food is in the fast-paced work environment. Refined sugar and processed foods are tempting from vending machines, cafeteria lines and fast food restaurants. Packing your own lunch ensures you have a healthy meal. Choose lean meats like fish or chicken. Remember that turkey has tryptophan, which will make you tired.

  Do not use deli meats. They have way too much sodium in them. To lead a healthy life, we need only 1,500 milligrams of sodium per day. Too much sodium will cause fluid retention and in some cases high blood pressure. Eat sandwiches made with whole-grain bread, salads with lots of vegetables, steamed fish, or brown rice sushi.

Dinner

• Oftentimes we come home tired or busy. Nevertheless, take the time to have a healthy meal. You can baked chicken and turkey breasts at the beginning of the week and use them for different meals throughout. Make a burrito using avocado, low fat cheese, black beans, salsa and chicken. Create a delicious pasta meal with whole wheat pasta, vegetables, ground turkey and marinara sauce. Bake a whole-wheat pizza. Avoid overcooking your meat. Chemicals in meat begin to change and produce carcinogens.

  The best meal plan doesn't come easily. You must plan and be well educated about recipes that incorporate all the nutrients. Research and experiment with recipes. Keep in mind you are eating healthy when your meals consist of fruits, vegetables and lean meats.