If you are wondering, “What are the steps of making a healthy meal plan in Abu Dhabi?” you are not alone. Whether you are a busy mom, a college student, or an active retiree, there are many ways to eat healthily. Here are five ways to keep yourself on track:
Preparing your food
To prepare your meals, you must first plan and shop ahead. First, you should know how many meals your family will eat during the day. Make a list of family favorites and try out new recipes. Plan the different meals of the day and include breakfast, lunch, and dinner. In addition, you must plan for snacks and consider the five or six “mini-meals” you’ll eat during the day.
Keeping a colorful plate
A colorful plate is a good way to get a wide variety of vitamins and minerals. A rainbow plate should include dark leafy greens, orange, yellow, and purple fruits and vegetables, white vegetables, and whole grains. Fruits and vegetables are packed with antioxidants and fiber and are low in calories. Avoid processed foods and add as much colorful produce as possible when choosing fruits and vegetables.
Including high fiber sources of carbohydrate
The Dietary Guidelines (FDA) recommend 28 grams of fiber per day for an average 2,000-calorie diet. However, most people only consume 15 grams of fiber daily, while a man’s intake is closer to 20 grams. You can meet your daily fiber requirement by making smart swaps in your daily diet.
Avoiding processed foods
There are many benefits to avoiding processed foods when making a healthy meal. While most foods require some processing, many are harmful to the body. Highly processed foods are high in sugar, artificial ingredients, refined carbohydrates, and trans fats. These types of food contribute to the rising incidence of obesity worldwide, and their intake has increased dramatically in the past decades. People consume anywhere from 25 to 60 percent of their daily calories from processed foods.
Including high-fat sources of protein
Including high-fat protein sources in your diet can contribute to heart disease and obesity. Protein is essential for our body, but we shouldn’t rely on these sources as the only source of this essential nutrient. Meat and poultry have a high amount of saturated fat but are also a great source of other nutrients, like iron, zinc, and B vitamins. On the other hand, fish and seafood are excellent sources of omega-3 fatty acids and can help prevent cardiovascular disease and diabetes.
