In the
midst of a full and busy life, it’s easy to let taking care of oneself take a
backseat. All too often a quick trip to the drive-through becomes habit and
health and energy suffers.
Think there’s no time for a healthy meal? Let
the ideas for quick, nutritious and portioned ideas prove that there is:
20 Ideas for a Quick,
Healthy Breakfast
1 bowl cereal
1 cup milk
1 banana
|
2 slices whole wheat toast
1 cup
yogurt
1
orange
|
2 pieces French toast
1 tbsp
syrup
1 cup
strawberries
1/2
cup yogurt
|
1 whole wheat bagel
1 tbsp
peanut butter
1
kiwi
1 cup milk
|
1 whole wheat pita
1
slice low fat cheese
1/2
cup raspberries
1 cup milk
|
1 multi-grain bagel
2 tbsp
low-fat cream cheese
½
cup yogurt
1 orange
|
1 poached egg
1
whole wheat English muffin
tomato
slices
1 slice cheese
|
2 high-fibre waffles
½ cup yogurt
1 cup canned peaches
|
¾ cup granola
1 cup yogurt
1 cup strawberries & blueberries
|
1 multi-grain bagel with one egg cooked into
center
tomato
slices
1 cup milk
|
1 package oatmeal
1
slice toast
1 cup
milk
2
clementines
|
2 veggie breakfast links
1 bagel
2 apricots
1 cup milk
|
1 bran muffin
½ cup yogurt
1 banana
|
1 bowl of cereal
1 cup milk
1 fruit cocktail
|
2 slices of multi-grain bread
2 tbsp
peanut butter
1
apple
1 cup milk
|
1 whole wheat English muffin
½ cup
cottage cheese
¼
cantaloupe
1 cup milk
|
2 slices raisin toast
1 tbsp
cream cheese
1
banana
1 cup milk
|
2 high fibre waffles
1 tbsp
syrup
1
banana
½
cup yogurt
|
½ cup cereal
½ cup
milk
1
slice multi-grain bread with 1 tsp cream cheese
1
orange
|
1 flaxseed muffin
1 apple
1 cup milk
|
Pair any of
these ideas with a glass of water and enjoy a balanced lunch:
20 Ideas for a Yummy,
Light Lunch
1 smoked turkey with fruit chutney on whole
wheat bread.
1
apple
|
1 tuna sandwich on rye bread
1
handful of baby carrots
½ cup
yogurt
|
Chickpeas & couscous salad wrapped in a
flour tortilla.
1
nectarine
|
1 ham, sliced mushrooms, mustard mayonnaise
in whole wheat pita bread.
1 can
pineapple
|
1 slice Italian pizza with cheese &
tomato sauce.
1 pear
|
1 chicken in pita bread with chili sauce
½ cup
apple sauce
|
1 vegetarian hot dog in bun (with garnishes
& condiments)
Sauerkraut
2
dates
|
½ cup hummus, spinach, carrots and tomato
slices wrapped in a flour tortilla
1 kiwi
|
1 egg salad on 7-grain bread
5 baby
carrots
5
broccoli trees
|
1 Mexican burrito in flour tortilla
1
nectarine
|
1 veggie burger on whole wheat kaiser bun
(garnish with tomato slices)
1
orange
|
2 cups vegetable bouillon with 1 cup
vegetables (cooked from frozen)
1
whole wheat pita
1
slice cheddar cheese
|
1 salmon patty
1 cup
pasta tossed with olive oil
Carrots & cucumber
2
clementines
|
Grilled cheese sandwich on whole grain bread
1
large apple
|
½ tin of salmon on multi-grain bagel
handful grapes
|
1½ cups cooked high fibre pasta with 1 green
pepper, ½ onion sautéed.
½ pkg.
veggie ground round.
½ jar
tomato sauce
|
1 roasted vegetables & cheese sandwich in
a multi-grain wrap.
1
canned fruit cocktail
|
1 peanut butter & banana sandwich on
multi-grain bread.
1 cup
milk
|
tofu spread on crusty bread.
1 pear
|
1 cup dark green lettuce, tomato slices, baby
carrots.
¼ cup
sunflower seeds
3
ounces grated mozzarella
1
whole grain roll
|
While it can be easy to over-eat or get into other bad habits at dinner time, the following ideas can help you and your family get out of a fast-food or TV dinner rut, and enjoy the taste and the health benefits of a balanced, nutritious meal. If you’d like more information on how to prepare these meals, consult a basic cookbook or search for recipes online.
20 Ideas for a Hearty,
Healthful Dinner
Macaroni & cheese with peas &
carrots.
1
apple
|
2 cups lentil soup
1
slice crusty bread
1
salad with vinaigrette
|
1 tofu Loaf
¾ cup
corn
1 cup
mixed red & green peppers
|
3 slices lean ham tossed with dark green
lettuce, tomatoes, carrots, shallots & peas.
Vinaigrette
1
crusty roll
|
1 baked salmon with fresh dill & lemon
juice.
1 cup
brown rice
Mixed
frozen vegetables
|
2 tacos made with veggie ground round.
½ cup
grated cheese
Tomato
slices
|
1 cup chicken salad
1
whole wheat pita
1 cup
steamed broccoli
|
1 baked chicken breast
1
baked potato
1 cup
green beans
|
1 mushroom & cheese omelettes
1
slice multi-grain bread
1
orange
|
3-4 oz. baked pork chop
1 cup
pasta tossed with olive oil
1 cup
steamed carrots
|
½ - 1 can mixed beans
1
slice crusty bread
5 baby
carrots
1 red
pepper cubed
|
3-4 oz. chicken strips stir fried with
broccoli, carrots, snow peas.
1 cup
oriental noodles
|
Dinner with a friend
|
1 cup Indian Dal
1 cup
basmati rice
1
salad with vinaigrette
|
1½ cup pasta with carrots, peppers &
onions
1 cup
tomato sauce
½ cup
skim mozzarella cheese
|
Baked oriental tofu
1
sweet potato sautéed with onions.
1
salad with vinaigrette
|
1 cup spinach with ¼ cup cashews, red onion,
cherry tomatoes.
2
boiled eggs, sliced
1
multi-grain roll
|
3-4 oz. beef cooked in the oven.
1
baked potato.
Steamed broccoli & cauliflower.
|
Lentil & bean casserole.
Peas
& carrots.
|
3-4 oz. grilled sole.
1
baked potato with light sour cream.
¾ cup
corn niblets.
|
Use these
ideas and get creative. Once you have a feel for appropriate portion sizes and
healthful balance, have fun with your own creations. Make a little extra and
share with a friend or freeze for later. Eating balanced meals is easier than
you think!
You
should carefully monitor the drinking regime. Every day day you should drink at
least 1.5 liters of clean drinking water. Water should be high quality. Improvement of water can be made by Coral
Mine, which is a mineral composition of cleansing and enrichment of drinking
water . Coral-Mine eliminates the excessive acidity of the body and returns
the necessary acid-base balance. As the best solvent for the land, water
stimulates the removal of metabolic products from our body.
Do
not forget about cellular nutrition.
Make
sure your food is regular and complete. Forget about the grueling diet,
eat fresh fruits and vegetables. Food must also contain vegetable oils and
animal fats.. Avoid foods that contain
preservatives, agents "flavorings" dyes. To ensure good nutrition
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