Breakfast and dinner: what to eat for a healthy diet

Posted on September 11, 2014 by john in Weight loss and diet plans

Practical advice and very easy to follow a balanced, varied diet and beneficial to health

A healthy balanced diet is one that allows our body to function optimally. It is therefore essential that based on the foods that promote proper functioning of our body and prevent diet-related appear, such as obesity or cardiovascular disease problems. For this reason, experts recommend that our diet is part of a healthy lifestyle that is rich in plant foods and fiber, and is low in animal fat in sweets and excessive calorie products. This article describes the main characteristics of a healthy diet and presents specific suggestions for breakfast and dinner.
What should a healthy diet?

To balance our diet should contain at least two daily servings of vegetables, one at lunch and one at dinner; 2 to 3 pieces or servings of fruit a day; 2 to 3 servings of protein foods a day (meat, fish and eggs, preferably low fat), or high-fiber cereal, such as pasta, rice or bread or starchy vegetables; and avoid foods such as sugar, sweet as sugar jams rich, sugary drinks, pastries and cakes and ready meals industry.

Another aspect that experts recommend is to distribute food intake throughout the day, and do so for 5-6 meals a day: breakfast, mid morning, lunch, snack, dinner and snack after dinner. This encourages self-monitoring intake and anxiety and also deals calorie consumption throughout the day.
¿Skipping meals or dinner can help you lose weight?

There are no studies showing that skipping meals can help you lose weight. Although the basis for any low calorie diet for weight control is to reduce caloric intake is not recommended to skip meals to get it. Experts recommend not skipping meals and spread good intake throughout the day, as this can help control hunger and anxiety.

Skipping meals can promote to be hungry before the next and therefore we end up snacking and eating any foods not recommended. For example, do not have dinner the next morning that we have much appetite, or have a snack can make very hungry before dinner; and therefore end up chopping something before dinner, or breakfast much more than usual the next morning.
To have dinner only fruit or cereal with milk help you lose weight?

Dinner is the last meal of the day, and certainly should not be a hearty and filling meal, especially if going to bed immediately after. The calorie-controlled meal is important if we want to lose weight. However, replace dinner for some particular food such as fruit or milk with cereals-can contribute to the imbalance of the diet, and even excessive intake of calories in it.

To get an idea: a fruit bowl with a banana, 200g of grapes and 2 pears can hold about 400kcal, they could have a green salad with a boiled egg. The same can happen if we substitute dinner for a bowl of cereal with milk. If we control the quantities or a cup of semi-skimmed milk 30g cereal provides about 200kcal, but if we substitute cup for a large bowl, caloric intake can be about 400-500Kcal; so that we will be eating the same, or even more, than if we made a balanced dinner.

In addition, by replacing the balanced meal these foods can decrease the intake of vegetables and fruit (in the case of cereals) and therefore the intake of dietary fiber, which could increase the risk of constipation. It can also lead to decrease protein intake, a highly important fact in patients at risk of malnutrition or people with decreased muscle mass. So, skipping meals or unbalancing the diet does not help lose weight or lead a healthier diet.
Breakfast and dinner: healthy suggestions

Between breakfast and morning average we consume dairy (milk, yogurt or cheese) some starchy food (bread, toast or cereal)-or not accompanied by some protein food, and a fruit. For example:

Breakfast: coffee with semi-skimmed milk and bocadillito mini. Mid-morning: fruit salad. In detail: bocadillito mini ham accompanied by coffee with milk for breakfast, and pear and grape salad midmorning.
Breakfast: tea with milk with 2 kiwis. Mid-morning: I bocadillito liquid skimmed yogurt. In detail: milk tea accompanied by 2 kiwis for breakfast and prosciutto bocadillito liquid skimmed yogurt mid-morning.
Breakfast: coffee with milk and tomato sandwich with cheese. Mid-morning: natural low-fat yogurt sweetened with walnuts. In detail: coffee with milk sandwich bread integral oven (no added fat), tomato, oregano, olive oil and cheese. By midmorning, plain yogurt with walnuts.
Breakfast: cereal with milk for breakfast. Mid-morning: apple sweetened yogurt. Try to choose whole grain breakfast without honey, sugar or added fat.

A balanced and light dinner should contain raw or cooked vegetables, lean protein foods (meat, fish or eggs) and a moderate amount of starchy foods (bread, pasta, cereals and legumes). Consult your dietitian on the quantitative composition if you are on a calorie controlled diet. Some examples:

Dinner: Mashed zucchini with grilled hake. Dessert: tangerines. In detail: cream of zucchini, onions and some potatoes, seasoned with salt and black pepper, whole and crushed. Hake. 2 tangerines for dessert.
Dinner: salad complete. Dessert: mango. In detail: salad with lettuce and sprouts of lettuce, cherry tomatoes, beets and carrots with a boiled egg and 25g of hazelnuts. 2 whole-grain toast. Middle mango for dessert.
Dinner: steamed or Lékué verdurita chicken. Dessert: Melon. In detail: eggplant, onion, carrot and tomato strips, cooked by steaming or Lékué with chicken breast cubes. Two slices of bread. Melon dessert.
Dinner: Salad with tomatoes and tuna belly. Dessert: banana. In detail: tomato salad accompanied by thickly sliced tuna belly. Two slices of bread. Banana dessert.