Healthy Meals

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Outline:

1 Easy to Cook Healthy Meals

2 Healthy Meal Plans For Kids

3 Healthy Meals At Home

4 Planning Healthy Meals

Example:

There are so many easy to cook healthy meals for you. Below, there are some ideas for ways to cook quick and easy meals. With each meal, the goal is to make your food colorful, healthy, and nutritious, but also not straight out of a box. The following meals will be easy to achieve with minimal cooking abilities. 

Breakfast: 

Oatmeal with soymilk. You can add raisins and nuts to give yourself more protein. According to World’s Healthiest Foods.com, oatmeal is very rich in manganese, omega-3 fats (nearly 60 percent, and fiber (32 percent). It also contains vitamin K and vitamin B 12. (http://www.whfoods.com/genpage.php?dbid=107&tname=recipe). In the New York Times, Jane Brody writes an article called “It Could Be Old Age, or It Could Be Low B12,” where she stresses the importance of this vitamin. She writes, “She couldn’t remember names, where she’d been or what she’d done that day.” In this 2011 article, Brody explains, “Her mother couldn’t remember the names of close relatives or what day it was. She thought she was going to work or needed to go downtown, which she never did. And she was often agitated.” B12 can help with memory, mood swings, and focus, she suggests. (http://www.nytimes.com/2011/11/29/health/vitamin-b12-deficiency-can-cause-symptoms-that-mimic-aging.html?_r=0) 

Lunch: 

Use a rice cooker to cook whole grain rice. Whole grain rice has iron and calcium in it, according to http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5707/2. If you are not a vegetarian or vegan, you can cook salmon in the oven. The way to cook salmon is by add salt, pepper, and oil to cook it. If you are vegan or vegetarian, you can use gardiens, available in your local Trader Joe’s or Target. You can cook them the same way you would cook the salmon. They are a good source for protein, when used in moderation. 

Snacks: for snacking purposes, try to eat fruits or vegetables; they are nature’s Skittles. You can always make yourself a smoothie with fruits, soymilk, and agave or honey instead of sugar. 

Dinner: 

Grilled chicken, grilled vegetables, and green salad. Put chicken breast in a pan, put oil, and add salt, pepper, and vegetables around it. The more colorful the meal, the healthier it probably is. Furthermore, grilling foods is better for you rather than frying the food. Fit A Day, a website dedicated for fitness, writes, “Cooking methods have a significant impact on the quality of food you consume. Grilling and frying are two popular methods used to cook food. To grill foods, you place them on a wire grid placed under or above a dry heat source. The food is cooked by thermal radiation. It is also referred to as broiling or pan grilling.” They reflect, “grilled meats have a reduced fat content. This is because the fat drips off as the food cooks. It results in healthier meals and makes it easier to manage a low fat diet.” The same applies to vegetables: they retain their nutritional value this way and do not lose it like they do with frying.

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