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Archive of May 2013

May 20, 2013

A Perfect Meal Plan for a Day

The types of food and eating habit you follow have a huge impact on your health. Good nutrition is an important part of leading a healthy lifestyle. Good eating habits combined with physical activity, can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases, and promote your overall health. 

Most of us do not have any ideas what we should be eating, and when. Due to this most people end up eating lots of unhealthy foods and even skip their meals. 

Here is a guide to a perfect eating day:

6 to 7 AM: Early Morning

After waking up, you need to drink a glass of lukewarm water with one tablespoon of lemon juice. It will help to flush out impurities from within the body as well as rehydrate your body and skin after a night’s sleep. Also the acidic property of lemon facilitates optimal nutrient absorption. After having water, you need to do some sort of physical exercise for at least half an hour. 

8 AM: Breakfast

Irrespective of how much busy you are, you need to eat your breakfast. People who eat breakfast daily enjoys a slim body, have fewer nutrient deficiencies, have better memories and are more healthy as compared to those people who skip breakfast. Good choices for breakfast include:

  • Muesli with skimmed milk
  • Two whole grain bread toast with cream cheese and one apple
  • Porridge sprinkled with raisins and brown sugar
  • A glass of low- fat milkshake
  • Baked beans on a mixed grain loaf with a little avocado
  • A glass of freshly squeezed orange juice
  • Hard boiled eggs with two bread slices
  • One bowl of oatmeal
  • Yogurt with fresh fruits
  • One banana

Note: With breakfast avoid having strong black coffee as it can make you less energetic and cause mood fluctuation. 

10 to 11 AM: Mid Morning Snack

To remain healthy it is important to eat something light in every two to three hours. This helps to keep energy level up and avoid big mealtime binges. Good choices for small snacks include:

  • An apple
  • Cheese,
  • Handful of dry roasted nuts
  • A bowl of yogurt with some berries
  • Few whole grain biscuits
  • Cottage cheese

1 to 1.30 PM: Lunch

This is the time for your lunch and you must not skip it at any cost. It is recommended to eat a high-protein lunch as it helps to increase alertness and keeps your stomach full for longer time period. Good choices for lunch include:

  • A plate of dark, leafy green vegetable salad (you can also include tomatoes, carrots and mushrooms)
  • Tuna fish
  • Grilled chicken
  • Turkey
  • Beans
  • Lentils
  • One to two slices of whole grain bread
  • One small bowl of brown rice

3.30 to 4 PM: Afternoon Snack

It is important to have a light snack between lunch and dinner. A small snack will help to keep your blood sugar stable and will give you energy to keep you going until dinner. Also small snacks can help you manage your weight. Some of the good choices for afternoon snack include: 

  • A banana
  • A toast with peanut or almond butter
  • Little amount of dark chocolate
  • A handful of dried fruits
  • Plain popcorn

6.30 PM: Tea Time

To unwind and relax after a stressful day, you can drink a cup of green tea. Green tea is a delicious beverage that has many health benefits due to its antiviral, antioxidant and anti-inflammatory properties.

7.30 to 8 PM: Dinner

Dinner is the one meal that the family sits down at the table to share. Do not skip dinner as it will slow down your metabolism rate and put a stop to the weight loss process. Dinners should be high in protein and fiber, low in fat or fat free. You need to start your dinner with a bowl of hot soup. For the main meal, good choices include 

  • Mackerel, salmon and sardine dishes
  • Cooked vegetables like sautéed broccoli or spinach
  • Half cup of brown rice
  • Wholegrain sandwiches and pasta

Note: With dinner you can drink a glass or two of red wine. 

9.30 PM: Dessert

Wait an hour or so after dinner and then opt for some kind of dessert. A few good options include:

  • A tablespoon of chocolate drizzled over 1/2 cup of berries
  • Apple slices with honey,
  • Coconut water or orange juice ice pops

Finally, take a light walk and then go to bed. You must aim for 7 to 8 hours of sleep a night. Inadequate sleep can cause a host of health problems, including weight gain, diabetes, high blood pressure, and more.

Throughout the day you must drink enough water. It is recommended to drink six to eight glasses of water a day. This helps to keep your body free from toxins and harmful chemicals and also it keeps the body hydrated. 

Follow this guideline properly and soon you will enjoy better health and skin. Remember, this is a basic guideline and you can make your own meal plan after consulting a nutritionist or health expert.