Draw a balanced diet of your three meals breakfast lunch and dinner mention the nutritional components of each
Answers
Explanation:
You are at the dinner table. On your plate are a roasted skinless chicken breast half topped with 1/2 cup spaghetti sauce, 1/2 cup brown rice, and a large pile (2 cups) of fresh, steamed string beans. At least that is what your eyes see and your nose smells—and your taste buds are about to experience. But just for a moment, let's look at this delicious dinner as your body sees it: a huge collection of matter to process, providing both energy and nutrients.
Food energy: 475 calories
Calcium: 174 mg
Protein: 36.4 g*
Phosphorus: 413 mg
Carbohydrate: 63 g
Sodium: 690 mg
Fat: 11 g
Potassium: 1522 mg
Saturated fat: 2.2 g
Vitamin A: 1522 I.U.†
Monounsaturated fat: 4.4 g
Vitamin C: 38 mg
Polyunsaturated fat: 3.0 g
Thiamin: 0.42 mg
Cholesterol: 73 mg
Riboflavin: 0.42 mg
Iron: 5.4 mg
Niacin: 16.5 mg
* There are approximately 28 grams (g) in 1 ounce, or approximately 0.035 ounce in 1 g; 1 mg equals one-thousandth of a gram.
† I.U. stands for international unit, a standard measurement of vitamin A content.
Answer:
The right breakfast will keep you satisfied until lunch. If you’re hungry by mid-morning, experiment with adding some healthy protein (peanut butter, hummus, egg, yogurt) to your breakfast to avoid that carbs-and-coffee crash.
Whole fruit has more fiber and satisfies longer than juice, even 100% fruit juice. (It takes 3-4 oranges to create an 8-ounce glass of juice, so you cut your calories by up to 75% too!) When you do drink juice, consider diluting it with sparkling water for a refreshing upscale “soda.”
Leave butter and jelly on white toast behind. Instead, try half a smashed avocado on whole grain toast or bagel for a satisfying breakfast. Or top your toast with hummus or peanut butter for added protein and healthier fats.
Buy a big container of plain instant oatmeal, rather than the more expensive flavored packets that tend to be heavy on the sugar. Add your own cinnamon, apples and raisins, or a spoonful of your favorite jam. You’ll save money and empty calories, while starting your day with a delicious whole grain.
Sauté onions, mushrooms, and a handful of spinach leaves, and add them to your scrambled eggs, for a quick Veggie Scramble good for any meal of the day. Or, scramble them with salsa, hot sauce, or a spoonful of olive tapenade as a great way to add flavor.
Use over-ripe bananas to make smoothies. Put one banana in a blender with an equal amount of frozen berries. Add milk (or soy or almond milk) to cover, and blend. No ice needed, with frozen berries.
Experiment with making different types of salads—you don’t need to get stuck in the lettuce-tomato-dressing rut. Fruits, beans, fish, cheeses, olives, and many different types of greens and grains offer endless combinations.
Eat a lunch of water packed tuna, olive-oil packed canned sardines, or mackerel with whole grain crackers and a crunchy apple for healthy omega-3s, protein, and lots of fiber.
Use whole wheat flour tortillas in place of white for wraps, burritos, and quesadillas—they have a wonderful flavor and will increase your whole grain intake.
Enjoy takeout sandwiches when you’re in a hurry, but skip the chips, mayo, and soda, and opt for whole-grain bread.
Use tapenades, avocado, or hummus in place of mayo for sandwiches for healthier fats and protein. If you use mayo, consider one of the brands with added omega-3s or olive oil.
Explanation:
Pasta meals are a perfect solution for quick, delicious and healthy meals. Saute vegetables while the water boils and the pasta cooks, add a little fish or a few beans, and you’re at the table in 15 minutes.
Add canned, rinsed beans (black, pinto, chickpeas, white) to pasta dishes, salsas, and salads to increase fiber and protein at very little cost!
Switch from beef burgers to turkey burgers mixed with oatmeal. You’ll cut the fat and add whole grains to your meal.
Love Italian sausage? Buying chicken sausage instead of pork can cut the calories almost in half, and the saturated fat by about two-thirds – without losing out on flavor.
When filling your plate, make half of it vegetables, one quarter grains (preferably whole) and one quarter protein. Increasing your vegetable intake is one of the easiest ways to improve your eating habits.
Eat fish or seafood 1-2 times a week, and choose baked, steamed, grilled, or poached preparations over fried.