A Healthy Eating Menu Plan

The easy way to develop a healthy eating menu plan is to know which foods can benefit you and which ones can hinder your health. Not only will your healthy eating plan guide you toward a more health promoting lifestyle, it will also help you lose weight by filling up on the natural appetite suppressant known as fiber.

Healthy Foods

Knowing which nutrient-rich foods to incorporate into your healthy eating menu plan is essential. According to the USDA and American Heart Association, you need to eat a diet rich in fiber and antioxidants. Fiber is a natural appetite suppressant that can aid in weight loss. This class of foods include legumes such as lentils and beans; whole grains like whole wheat, wheat germ, wheat bran, oats and oat bran, barley, quinoa and kamut. Spelt is good for people with gluten intolerance. Eat low fat protein like chicken, low-fat dairy, fish and soy foods (soy milk, tofu and soy cheese). Also eat a variety of fresh fruits and vegetables. Consume healthy oils such as monounsaturated and polyunsaturated varieties.

Not so Healthy Foods

You should also be aware of what foods not to include, or limit, on your healthy eating menu plan. Foods high in saturated and/or trans fats are on this list. According to the USDA, high fat protein such as red meats (beef, lamb and pork), organ meats such as kidneys and hearts and whole fat dairy should be monitored. Avoid deep fried foods and processed meats (such as bologna, salami and pepperoni). Foods with hardened fat (shortening and partially hydrogenated oils) should be eliminated. Foods commonly containing trans fat include commercially prepared baked foods like cakes, pies, cookies, pastries, breakfast cereals, energy bars and processed foods. Always read the labels to make certain you are not buying unhealthy foods.

Healthy Snacks

Snacking is always fun and can be easily done while developing your healthy eating menu plan. Eat celery sticks with peanut butter or low fat cottage cheese spread on them. Munch on crisp apple wedges and low fat cheese or almond butter. According to the American Heart Association, other healthy snacks include: frozen berries and plain yogurt; whole grain crackers or pita bread (made without saturated fats) and hummus; fresh broccoli and carrot sticks; almonds and/or pistachio nuts; frozen grapes or a banana.

Your Plate

According to the American Heart Association and the USDA, the easy way to develop a healthy eating menu plan is to divide your plate into three sections. One half will consist of nonstarchy fruits and vegetables such as broccoli, cauliflower, carrots, tomatoes and greens. One quarter of your plate will consist of lean protein such as fish, nonfat or low fat dairy or chicken. The remaining quarter will be made up of whole grains like brown rice, barley, whole wheat pasta or starchy vegetables (corn, potatoes and peas).