How to plan a healthy menu

Posted on May 20, 2014 by john in Health Food

Planning what we eat at home during the week allows us to reduce the chances that decides our fate intakes, and therefore, planning is a weapon to eat healthy and at home. Today we tell you how you can plan a healthy menu.
The first distribution

To start planning a menu or objective always should have. In this case, we propose to plan a balanced, nutritious menu without deficiencies or excesses that is healthy. To which the first thing to consider is how many meals intakes or distribute our daily menu.

Because skipping meals and spending many hours without eating is not advisable if the quantities we care and protect our body from lack of energy and nutrients, it is best to organize a distributed 4-5 meals daily menu.

We can plan breakfast, lunch or lunch or afternoon tea and dinner, include a small intake between breakfast and lunch if the first meal of the day we made long before noon.

With a distribution already decided, we must consider what our culture has markup that goes to breakfast, as well as the rest of the meals, and of course, we will certainly consider those aspects that become our healthy menu.
How to achieve a healthy menu at home?

Having already established the distribution of our menu planning begin devoting time and creativity to every meal. We begin with breakfast and continue for the food, snack and dinner.

menu

Our culture dictates that meals consist of any liquid preparations that can be hot or cold, savory or sweet. Therefore, our preference we can decide considering that meals are nutritionally complete speaking must contain :

Proteins: may be derived from milk or from meat and meat, eggs, or in the case of vegetarians, legumes
Hydrates or cereals: can be provided for bread, biscuits, breakfast cereals, flours and derivatives, or other pasta.
Good Fats : be derived from olive oil, olives, nuts or avocado, as well as blue fish.
Liquids we can get liquid preferably water or other beverages such as milk, coffee, tea and juices.
Vitamins and minerals can be provided by different foods, but a good way of adding micronutrients is to incorporate fruits and / or vegetables to meals from our menu

So, breakfast can be a bowl of yogurt with oats, banana and nuts accompanied by orange juice or can also be a glass of milk and toast with olive oil and tomato.

Within each group of these nutrients before we choose a food and can combine with others to prepare a different meal each day.

For small intakes as midmorning we just choose a fruit, a glass of milk, yogurt or a handful of nuts or toast with cheese. We have already spoken of the snacks and how to choose them properly.

For meals is important to note that they should focus most of your daily calories, therefore, all nutrients must be present, as indicated above if you want a full meal. Thus, we can change the sources of carbohydrates as well as protein and fat sources to diversify our menu preparations.

paste -menu

For example : on Monday we eat rice with clams, Tuesday is day pasta with broccoli and chicken, while Wednesday rustic tart eat ricotta and zucchini.

We use creativity, use and control our favorite recipes that we include all the nutrients in each meal, while giving variety to the menu with good nutrients.
What we must not forget to good planning

To plan a healthy menu of excellent results, we must not forget :

To purchase based on the weekly menu, so there are no missing ingredients when cooking.
Using seasonal ingredients so that the menu is of better nutritional and sensory quality, as well as with lower price.
Vary cooking methods, limiting a frequency of once or twice a week and fried considering a fry well done is always healthier
Using appropriate ingredients in the right quantity for cooking or cooking and freezing if we facilitate the work quantities. We can draw item quantities expressing how much food we use for optimal menu.
Perform the menu for a week or two weeks, and to alternate them. We may change lunch or dinner one day for lunch and / or dinner another smoothly.
Monitor what we eat every day the next day as planned, to verify there are no missing ingredients or to advance work if possible.

With these tricks you yourself can plan a healthy menu and thus improve the quality of your diet and the cost of it.

Planning will help you eat more at home, to control better than missing nutrients and especially to order you to not miss a chance to cook a healthy dish.