Having healthy recipes for dinner doesn’t have to be expensive. What you need is a basic understanding of the different food groups and the nutrients they contain so you will know how to mix them into different healthy recipes for dinner and other meals of the day. Dinner is an important meal of the day because it allows you to recharge after a long day’s work.
A whole day of work, play, study or any activity uses up a lot of nutrients in your body. It’s when these nutrients are not replenished with any of those healthy recipes for dinner that sickness occurs. Contrary to what other people think, healthy recipes for dinner don’t have to be bland and unappealing. You can come up with healthy recipes for dinner that are home-cooked and delicious, as long as you know what you are doing.
The Department of Agriculture in the US has developed what it called the Food Pyramid, which can be a great tool in preparing delicious and healthy recipes for dinner. The Food Pyramid will teach you about various kinds of foods and the nutrients that they give to your body. You can also limit the amount of fats or cholesterol and calories in your diet by using the pyramid with your healthy recipes for dinner.
The foods are grains, vegetables, meat and beans, fruit, and milk. They occupy the pyramid as categories or food groups. A group of foods occupying the biggest area in the pyramid, or the base, means there should be plenty of them in your diet in your healthy recipes for dinner. The higher the food group is in the pyramid, the smaller their value should become in your healthy recipes for dinner. This system of food groupings makes the Food Pyramid a great guide to making your own healthy recipes for dinner and other meals.
Using the pyramid’s base in healthy recipes for dinner
Healthy recipes for dinner should include grains, cereals, bread and pastas that occupy the base of the Food Pyramid. They are at the base because they are sources of energy for the body to keep it going. They provide the body with carbohydrates, the nutrients you get from a meal plan that’s low in fat. In fact, this food group is an excellent guide for many healthy recipes for dinner containing low fat. The ideal number of servings you need here is six to 11 servings daily. Each serving to be included in healthy recipes for dinner must have a slice of bread, half cup of brown rice, cooked cereal or pasta and one cup of cereal that’s ready to eat.
If you want your healthy recipes for dinner to contain the natural vitamins and original fiber content, minerals and other nutrients in this type of food, choose whole-grains because they are processed less. The more processed the food, the less the amount of natural values left in them. What replace the nutrients are preservatives, sweeteners and other ingredients that are harmful to your health and have no place in healthy recipes for dinner.
The sources of vitamin A and C in healthy recipes for dinner
Occupying the next big space up the Pyramid are fruits and vegetables, which should always be in your healthy recipes for dinner because they are full of nutrients. Vitamins A and C are also found in this food category, along with potassium and folate. Like the grains before them, fruits and vegetables are high in fiber and low in sodium and in fat. If you include vegetables in your healthy recipes for dinner, take into account the suggested serving of vegetables: a cup of leafy vegetables along with half a cup of other kinds of vegetables, and three-fourths cup of vegetable extract. For the fruits, the recommended number of servings is two to four per day. Each serving of fruit in your healthy recipes for dinner should contain an apple, banana and a half-cup of canned fruit.
Sources of protein, zinc and iron in healthy recipes for dinner
Next up the Pyramid for healthy recipes for dinner are the suppliers of protein, iron and zinc to the body: meat, fish and poultry. Peas, beans and other non-meat products also provide the same nutrients, which make them a great alternative to your regular pork, chicken and beef healthy recipes for dinner. The body needs from two to three servings of cooked meat a day to stay fit. The same number of servings for chicken and fish is recommended. Healthy recipes for dinner should have the fat trimmed away in meat and make sure the poultry’s skin is removed. Healthy recipes for dinner should avoid frying the meat to avoid oil and fat. Although nuts are rich in protein, they contain a high amount of fat. So practice moderation with nuts in healthy recipes for dinner.
Dairy Products belong in the same category with beans in the Pyramid because they also provide the body with vitamins, protein, and minerals like calcium when used in healthy recipes for dinner. Suggested number of servings for dairy products is two to three a day. Three servings are recommended for breastfeeding mothers, pregnant women, teenagers or young adults. Two servings daily will do for others.
Do fats and sweets have a place in healthy recipes for dinner?
Sweets and fats are at the top of the Pyramid, occupying the smallest space. This means fatty food and sweets should have the smallest value in your healthy recipes for dinner for them to be healthy. You should eat them sparingly to prevent your body from stocking up calories instead of nutrients. Examples of these foods are salad dressings, butter, oils, margarine, cream, soft drinks, sugars, desserts and candies. If you really cannot avoid sweets in your healthy recipes for dinner, you need not worry because you can get sugar the naturally way from fresh milk and fresh fruits. What need to be lessened or cut down are the added sugars that you pour on your coffee. Calorie-filled sugar is also found where you don’t suspect it to be, like in yogurt that’s sweetened, spaghetti and soups, and other ingredients sometimes found in healthy recipes for dinner.
But even with this knowledge about the Food Pyramid and how it helps you come up with healthy recipes for dinner for you and your family, you still need to check it out with an expert to see if what you’re doing is right. If you want to make your healthy recipes for dinner a permanent part of your family’s health regimen, all the more reason you need to have the approval of somebody who is trained about foods. A lot of health-conscious families, and even restaurants, have found the Food Pyramid a great help in coming up with healthy recipes for dinner. This type of food classification carries the approval of various government and private health institutions. Have the Food Pyramid posted on the wall in your kitchen as a ready guide when you get down to making healthy recipes for dinner that are healthy and delicious for your family.