5 Steps to Building a Healthy Meal 

When it comes to eating healthy, many people are intimidated by cooking and actually preparing healthy dishes.
What does a healthy meal consist of?
It is actually much simpler than we think!
I am going to give you 5 basic guidelines to follow to build a healthy meal.
1. Eat the Rainbow


The more colors on your plate, the more nutrients you are consuming. Fruits and vegetables rich in color, are rich in vitamins and minerals as well.

Red foods contain powerful antioxidants and support DNA health.

Yellow- Orange foods help in immune system functioning, skin health, eye health, and promote healthy growth and development.

Green foods help in building healthy cells, lung health, arterial function, and liver function. 

Blue and purple foods support cognitive and heart health, as well as powerful antioxidants. 

White foods help maintain healthy bones, and arterial function.

2. Keep it Simple

Don’t overthink your dishes. Cook meals you are familiar with. If you are not the best chef then cooking a gourmet zucchini lasagna may not be the best option. Instead go simpler, and make zucchini noodles using a spiralizer. Healthy dishes don’t need to be fancy. It is as simple as roasting sweet potatoes, carrots, squash, and chicken in one tray in the stove. Real foods have powerful flavors and are very forgiving. If you’re not the best in the kitchen-that’s okay! Stick with simple foods, and make meals that are easy and quick, but also nutritious.


3. 1/2 Plate of Fruit/ Vegetables

A surefire way to increase vitamin and mineral intake is to eat more fruits and vegetables. At every meal fill half of your plate up with fruits or veggies. For example, breakfast could be an egg white omelet with spinach, broccoli, tomatoes, and the rest of your plate berries. Lunch could be quinoa and tofu, with grilled veggies.

4. 1/4 Plate Whole Grains

Make 1/4 of your plate whole grains. Whole grains consist of brown rice, quinoa, oats, whole grain pastas, etc… Including whole grains within your meals will greatly increase your fiber intake, and make your meals more satiating.

5. 1/4 Plate Lean Protein

Fill the rest of your plate with a protein source. And get creative here! Don’t just limit yourself to grilled chicken. Try marinating tofu or tempeh one night for a vegetarian option. Try legumes, seeds, and plant based options as well. Also try to include wild caught fish as your protein source to increase omega 3 intake.

And there you have it! Enjoy 😊

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s