How to Choose Healthy Foods to Create Healthy Breakfast, Lunch & Dinner for Weight Loss

How to Choose Healthy Foods

To lose weight, you need to choose very low-density food for your meal and limit high-density foods intake.

The healthy foods for weight loss without hunger pangs consist of:

• Plenty of vegetables and fruits
• High in fiber
• Lean proteins
• A little of healthy fats

1. Choose Very Low-Density Foods (low-calorie):

• Make sure that most of your foods are vegetables and fruits.
• Shop at local farmer’s market for the freshest vegetables and fruits.
• Choose non-fat or 1% fat milk only.
• Cook as clear soup or broth, without adding fats.
• Choose lean protein: skinless chicken breast, broiled or grilled fish (skinless),or vegetable protein.

2. Limit High-Density Foods (high calorie):

• Limit starchy vegetables like corn, potato, peas, butternut because they are high in calories (although they contain nutrition value)
• Limit high-fat chips intake (even a little of it contains much calories).
• Limit cookies intake (because it is high both in fat and white sugar).
• Limit chocolate intake. A few small squares per sitting should be more than enough because you are on weight loss.
• Limit nuts intake. Even it has some health benefit, it’s still high in calories.
• Limit butter intake. If you cannot avoid it, use only a little of Lite butters.
• Limit oils intake. Even olive oil is heart-healthy; a teaspoon of it can make up 120 calories.

How to Create Healthy Breakfast

Just follow the 3 basic rules; you can instantly create healthy breakfast menus. You need to eat healthy breakfast in order to lose your body fat and to keep you in good health.

Breakfast is very important to your health. You should choose your breakfast wisely.

Skipping breakfast is harmful to your health. It can lead to craving, low energy, and slow down your metabolism.

To help you instantly create a healthy breakfast menu, here are the basic rules:

1. Choose a lean protein (egg white, protein powder, protein shake, skim milk, etc.)
2. Choose a complex starchy carbohydrate (oatmeal, whole wheat toast, shredded wheat)
3. Choose a natural simple carbohydrate (optional)

(Visit 6 Basic Healthy Food Groups to learn about the healthy lists of proteins, complex starchy carbohydrates and natural simple carbohydrates.)

Here are some examples of healthy breakfast:

Example 1
Egg white omelet (lean protein)
Oatmeal (complex starchy carbohydrate)
Orange (natural simple carbohydrate [optional])

Example 2
Protein powder (convenient protein)
Oatmeal (complex starchy carbohydrate)
Banana (natural simple carbohydrate [optional])

Example 3
Skim milk (convenient protein)
Whole wheat toast (complex starchy carbohydrate)
All-fruit jelly (simple carbohydrate [optional])

Example 4
Egg white scramble (lean protein)
Oatmeal (complex starchy carbohydrate)
Apple (simple carbohydrate [optional])

Just follow the rules above; you can create a wide range of healthy breakfast menus. You need to eat healthy breakfast in order to lose your body fat and to keep you in good health.

How to Create Healthy Lunch and Dinner

Lunch and dinner are very important to your health. You should choose your lunch and dinner wisely.

Skipping lunch or dinner is harmful to your health. It can lead to craving, low energy, and slow down your metabolism.

To help you instantly create a healthy lunch and dinner menu, here are the basic rules:

1. Choose a lean protein (fish, chicken breast, etc.)
2. Choose a complex starchy carbohydrate (yam, brown rice, baked potato, whole wheat bread, etc.)
3. Choose a complex fibrous carbohydrate (broccoli, green bean, asparagus, salad, etc.)

(Visit 6 Basic Healthy Food Groups to learn about the healthy lists of proteins, complex starchy and complex fibrous carbohydrates.)

Here are some examples of healthy lunch and dinner:

Example 1
Chicken breast (lean protein)
Baked potato (complex starchy carbohydrate)
Green bean (complex fibrous carbohydrate)

Example 2
Top round steak (lean protein)
Yam (complex starchy carbohydrate)
Broccoli (complex fibrous carbohydrate)

Example 3
Tuna, low fat (lean protein)
Brown rice (complex starchy carbohydrate)
Asparagus (complex fibrous carbohydrate)

Example 4
Salmon (lean protein)
Whole wheat bread (complex starchy carbohydrate)

Salad (complex fibrous carbohydrate)

Just follow the rules above; you can create a wide range of healthy lunch and dinner menus. You need to eat healthy lunch and dinner in order to lose your body fat and to keep you in good health.

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