“Health is wealth.” We have been hearing this phrase since childhood, but we have yet to remember it due to our busy routine with time. People are so busy with jobs and travelling that they do not care about their health and healthy diet. If we start caring about our diet, we can save ourselves from many health problems.
The Younger generation likes to work out with some diet plans; they sometimes use unhealthy things to make up their muscles. Remember, healthy food is much more important for your health, just like mental health.
Before telling you some healthy diets, you can pre-plan for your coming days. First, you need to know what a healthy meal is, its benefits, and how it plays a vital role in our health.
What is a healthy meal?
A healthy meal is a meal that gives a person all the nutrients he needs to stay energetic, feel well, and be healthy.
A healthy diet does not mean cutting out most of your foods. Instead, it means eating all your favourite foods in the right amount and at the right time. You need to ensure you are eating the right balance of food according to the nutrients your body needs rather than leaving certain foods or drinks. You should include all the foods in your diet except those on a medical diet.
The term “healthy diet” suggests eating all types of food but in a balanced way. Protein, carbohydrates, fat, minerals, vitamins, fibre, and water are necessary for a healthy life. It should include in our diet, but lack or excess of everything is terrible. So consume everything in the right amount.
Healthy eating has several benefits that last a lifetime. It has a fantastic effect on a person’s mental and physical health. Here is a list of some significant benefits of a healthy diet.
Benefits of a healthy meal:
1- Helps in managing Diabetes:
Eating healthy food keeps you away from Diabetes, which is a common and most dangerous health issue these days. Type 2 diabetes affects millions of people worldwide, irrespective of age. Many factors lead to type 2 diabetes, and one of them is unhealthy eating. Balancing your diet may help reduce the risk of type 2 diabetes and related complications. Avoid eating junk and sugary food. Instead, add green leafy vegetables and other healthy foods to keep your cravings at bay.
Physical activity and a healthy diet in appropriate portions can aid in weight loss, reduce cholesterol and blood pressure, and minimize the chances of developing type 2 diabetes.
2- Helps in weight loss:
obesity and excessive body weight are global health issues. But healthy eating can help reduce this problem. Eating green leafy vegetables, fruits, whole grains, Healthy fat (PUFAS and MUFAs) (fish oil, olive oil, nuts, and seeds), and lean protein (Skinless chicken breast, eggs, mushrooms, Tofu, and lentils) Helps reduces calorie intake, lower body weight and increase satiety.
Eating healthy food also helps balance hunger hormones, Improves insulin sensitivity, and Helps in improving thyroid functioning, which is helpful in weight loss And gives you a healthy life for a long time.
3- Strengthen teeth and bones:
Eating healthy food also helps in strengthening teeth and bones.
Calcium is essential for the health of teeth and bones. Usually, it is associated with dairy products such as milk, but it is also present in many other foods such as;
- Sardines, tanned Salmon ( with bones)
- Calcium-fortified food such as fruit juices, cereals, and soya products.
You must also ensure you get vitamin D through the sun or foods containing vitamin D, such as egg yolk, liver, oily fish, and fortified cereals. Vitamin D plays an essential role in calcium absorption in our body.
4- Improves heart health:
Consumption of excessive amounts of unhealthy food may lead to coronary heart disease. It occurs due to the rise in cholesterol levels and triglycerides and causes blockage in heart valves. It also weakens heart muscles.
Eating healthy meals such as green vegetables, fruit juices, whole grains, and plant sources of proteins and a lower intake of red meat, junk food, saturated fat, and sugary items reduces the risk of heart disease.
5- Decreases the risk of Cancer:
Cancer ranks second among the primary causes of death globally. Consumption of unhealthy food and some genetic factors may lead to the division of cells excessively, leading to abnormal cell functioning. Research has found that consuming organic and unprocessed foods helps prevent the formation of cancerous cells in your body.
Several foods help inhibit cancer cells from growing, such as berries, watermelon, carrot, broccoli, garlic, ginger, turmeric, tomato, and green leafy vegetables.
What is the role of a healthy diet in weight loss?
The significance of a healthy diet for weight loss and overall health is indisputable.
The significance of diet lies in consuming the right amount of calories. Your body gets the right amount of nutrition when you are prone to healthy calorie intake such as fruits, vegetables, whole grains, etc. As discussed in the previous heading, eating healthy food keeps you away from so many health problems and diseases. So there is no question about the importance of healthy food in your life. Maintaining a healthy lifestyle, adding nutritious foods to your diet, and keeping yourself active will avoid health problems. You must be concerned about your fitness if you consume junk food frequently and neglect your diet.
The importance of healthy food especially needs to be highlighted because children are more prone to infections easily. So, mothers should add more healthy food to their diet than unhealthy processed food, which is readily available in stores now. Healthy food consumption is vital in shedding body weight without food cravings and starvation. It would help if you tricked your brain and solved the problem. Unfortunately, most people need to understand the importance of diet to lose weight, making it harder to achieve goals.
Eating whole food keeps your stomach full for a long time because it contains fibre which provides volume and keeps you full for a long time. Additionally, foods rich in nutrients necessitate more chewing, slowing your eating pace and encouraging you to be more mindful of your food consumption.
As a result, your body has a chance to send the signals to the brain that let you know when you’re full. Good nutrition also means enjoying as much healthy food as you want because whole food contains more water than processed food. You may eat more without burning calories. It means you can keep yourself on track without overeating.
What is meal prepping?
Meal prepping is the art of planning some or the whole of your meal for some days to control your calorie intake to meet the targeted diet.
The importance of meal prepping lies not only in the low cost and time saving but also in low-stress levels and a successful diet. Food and a plan will help you prevent stress and make poor hunger-based decisions.
7 Best Healthy Meal Prep For Weight Loss:
Here are some simple and easy meal prep recipes for breakfast, lunch, and dinner:
- Pumpkin Spice Chia Seed Pudding
- Coconut Whip Cream
- Pesto Egg Sandwich:
- Turkey Stuffed Bell Peppers
- Chana Masala
- Salmon Cakes
- Sheet Pan Chicken
1- Pumpkin Spice Chia Seed Pudding Recipe:
If you want to relish life’s delightful and healthy tastes, try out this simple recipe for Pumpkin Spice Chia Seed Pudding.
Chia seeds, abundant in essential nutrients such as omega-3 fatty acids, fibre, protein, calcium, and various vitamins, are derived from a flowering plant species belonging to the mint family.
This simple recipe only requires mixing your liquid of choice with chia seeds and adding some pumpkin spice for flavour. Enjoy this creamy pudding as a healthy snack or breakfast treat!
- Prep Time: 5 min
- Cook Time: 0 min
- Servings: 2
- Ingredients
- 5 cups unsweetened cashew milk
- 1 tablespoon of pumpkin spice mix
- 1 teaspoon of vanilla extract
- 3 tbsp of chia seeds
- 2 teaspoons honey
- For Toppings:
- 1 tablespoon of coconut flakes
- ¼ cup fresh blueberries or strawberries
2- Coconut Whip Cream (optional recipe, refrigerate can for 30 minutes before use):
Steps
- Gather, measure, and prepare all ingredients in the proper containers.
- Combine the Chia Seeds with Liquid and Flavorings. Do not add fruit toppings.
- Cover and store combined ingredients in the fridge for at least 2 hours until thickened or 8 hours overnight. Stir occasionally to avoid chia seeds clumping at the bottom/side.
- Add a topping of choice, such as fresh fruit, granola, or coconut flakes.
3- Simple and easy Pesto Egg Sandwich:
If you require a fast and delectable brunch option that you Can conveniently carry, consider trying out this tasty sandwich filled with egg and pesto. With a few simple ingredients and less than 15 minutes of prep time, you can enjoy this tasty treat any day of the week. The combination of pesto, eggs, and cheese makes for a flavorful combination that will water your mouth in no time!
INGREDIENTS
- 2 Trifecta Peeled Hard-Boiled egg (8 pack)
- Thick slices of whole-grain bread
- Pesto sauce
- Thinly sliced prosciutto
- Thinly sliced radish
- Slice up some of your fav fruit (optional)
INSTRUCTIONS
- Cut bread into thick slices.
- Slice the prosciutto, radish, and egg thinly.
- Spread pesto over bread.
- Add prosciutto, radish, then peeled hard-boiled egg slices.
- Enjoy with your favorite fruit or salad on the side.
- Steak Fajita Bowl Recipe
- Prep Time: 8 Minutes
- Cook Time: 10 minutes
- Servings: 2
Ingredients:
- 8 ounces of Trifecta Flat Iron Steak
- One teaspoon oil
- ½ cup of corn (optional)
- ½ yellow Onion, small cubes
- One bell pepper, cubes
- 1 cup of Trifecta Brown Rice
- 1 cup green leaf lettuce (optional)
- One jalapeno (optional)
- Red pepper flakes
Toppings
- Fresh cilantro
- Avocado (optional)
- Salsa (optional)
- Sour cream (optional)
Instructions
- Gather the protein, vegetables, spices, and your favourite topping in a bowl.
- Heat your saute pan and all the vegetables in a spoonful of oil.
- Add lemon juice over it after it’s finished cooking brown.
- After cooking the vegetables, sauté the steak in the pan for three more minutes.
- Add your favourite salsa or Mexican flavour in 1 or 2 tablespoons.
- Remove your steak and vegetables from the heat, portion your meal in a bowl, and enjoy.
4- Turkey Stuffed Bell Peppers:
Turkey Stuffed Bell Peppers are an easy and nutrient-dense meal for any occasion. This dish combines bell peppers’ sweetness and spiciness with ground turkey’s savoury flavors, making it a meal everyone can enjoy. Adding cheese gives it a creamy texture, making it even more delicious. This dish is simple to make and provides a healthy and balanced meal that will leave you feeling full and satisfied.
INGREDIENTS
- 2 Whole Bell Peppers
- 2 4oz Trifecta Turkey Burgers
- ¼ Red Onion (diced)
- 1 Medium Tomato (diced)
- ½ Cup of Panko Bread Crumbs
- ½ Cup of Low Fat Shredded Cheddar Cheese
- 1 Tsp Italian Seasoning
- 1 Tsp of Ground Cumin
- 1 Clove of Garlic
- Salt & Pepper
INSTRUCTIONS
- Preheat oven to 325 degrees. Then, clean your bell peppers and cut them into cubes.
- In a large bowl, crumble the Trifecta turkey burgers and mix with the onions, bread crumbs, tomato, garlic, and another seasoning. Add half of the cheese to the bowl (save the other half for the top). Add a pinch of salt and pepper. Mix well together.
- Apply non-stick cooking spray onto a baking sheet and place the bell pepper halves onto it.
- Fill each bell pepper with the stuffing. Heat for 15-20 minutes.
- Remove from the stove and add the rest of the cheese to the top of the peppers. Re-bake it in the oven for 3 to 5 minutes.
5- Chana Masala:
Chana Masala is an ultimate comfort dish that has been around for centuries. It is a spicy and flavorful dish made with chickpeas in an onion tomato gravy. This delicious dish is a popular staple in Pakistan & India, typically served with rice or roti.
Procedure
- Heat vegetable oil in a large saucepan. Add Onion, occasionally stirring, until golden brown and tender, 15–20 minutes.
- Meanwhile, toast coriander and cumin seeds in a small dry Using a skillet on medium heat, occasionally stir until it turns slightly brown and emits a pleasant aroma. It should take about two minutes. Then, transfer it to a spice mill or mortar and pestle and let it cool down before grinding it finely.
- To the pan with the Onion, add the spices: garlic, ginger, garam masala, turmeric, and cayenne. Around 3 minutes, while stirring, cook the fragrant mixture. Add 2 cups of boiling water, tomato paste, chickpeas, and season with salt and pepper. Cover the pan and simmer for 45–60 minutes, adding 1 cup of hot water if the chana masala seems dry or until the chickpeas are incredibly tender and the sauce is fragrant.
- In a small bowl, combine cornflour and two teaspoons of water; whisk in Chana masala. Simmer for just one minute or until thickened. Stir in olive oil after removing it from the burner. Season with more salt if needed.
- Top Chana masala with green coriander and serve with rice and flatbread.
6- Salmon Cakes:
Salmon cakes are a delicious and nutritious meal that can help you pack as many nutrients as possible into one meal. They are simple to prepare, and Salmon is an excellent alternative for anyone searching for a good but healthy dish. It provides half of your daily protein, vitamins, and calcium and contains essential fatty acids that can help boost your immune system. With this recipe, you can enjoy the flavours of salmon cakes while knowing you’re getting all the nutrition your body needs!
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Servings: 4
Ingredients:
- 12 ounces Triecta Salmon
- 2/3 cup panko bread crumbs
- Two tablespoons of mayonnaise or greek yogurt
- One tablespoon of minced fresh parsley
- Two tablespoons chopped green onions
- One teaspoon of Dijon mustard
- 1/2 teaspoon Worcestershire sauce
- One large egg
- Pinch of salt and pepper
- One tablespoon of olive oil
- One lemon
Procedure
- Take a small bowl and add shredded Salmon to it. Add bread crumbs and other ingredients when it holds their shape.
- Divide the mixture into three small cakes and pat them. Cover it with more bread crumbs for shape.
- Heat in a non-stick pan with some oil and cook it for 3-4 minutes until golden
- Serve these salmon cakes up in a variety of ways! For a macro-balanced meal, serve two salmon cakes with 1/2 cup Trifecta quinoa and 1 cup broccoli
7- Sheet Pan Chicken:
Are you seeking an easy, three-ingredient dinner that won’t break the bank? Look no further than Sheet Pan Chicken and Broccoli with Drizzle Sauce. With just one pan, three inexpensive, readily available ingredients, salt, and olive oil Can make this delectable supper in under 30 minutes. Plus, it’s healthy and packed with flavour! So why not give it a try?
INGREDIENTS
- 1 (10-ounce) bag of broccoli florets
- 1 (12-ounce) bag of baby carrots
- 1 tablespoon olive oil
- 1/4 teaspoon kosher salt
- 1 (1 pound) box of frozen chicken nuggets
Drizzle Sauce
- 1/2 cup mayonnaise
- 1/4 cup ketchup
- 1/4 teaspoon garlic powder
- 1/4 teaspoon Worcestershire sauce
- 2 to 3 tablespoons water
Procedure
- Heat the oven to 425°F.
- Combine the broccoli and carrots on a rimmed baking sheet, add the olive oil and salt, and toss to coat. Move the vegetables to the centre of the baking sheet.
- Arrange the chicken nuggets along the edge of the baking sheet. Flip the nuggets and vegetables after 10 minutes, and continue roasting them for 20 to 25 minutes until they look like the nuggets.
- Meanwhile, make the sauce: Whisk together the mayo, ketchup, garlic powder, and Worcestershire sauce with a fork until combined. Use as is for dipping or thin with 2 to 3 tablespoons of water to drizzle over the chicken and vegetables.
Final Thoughts
After knowing about healthy food, its benefits, role, and some meal prepping recipe, Experts recommend that you consume a healthy meal and avoid unhealthy and processed foods for yourself and your children. Try avoiding baked items and try to make them at home. Taking care of your diet will aid your body’s health, and you will stay, for a long, saying bye-bye to old age health problems. Stay safe and healthy!!