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Top List of Healthy Diet Menus for Breakfast, Lunch and Dinner

The healthy diet menu is a list of nutritious food that is balanced with the adjusted levels by the body's needs every day. This menu is not only devoted to the circle who want to deal with the Agency only, but to all people who want to live a healthy life.

To get the maximum benefit, Your healthy diet menu should contain a variety of essential nutrients that the body is very necessary. Essential nutrients are nutrients that cannot be manufactured by the body, so it must be filled with consuming foods that contain these nutrients.

Essential nutrients that must be present in a healthy diet menu is divided into two categories, namely the principal macronutrients and micronutrients. A macronutrient is the necessary body nutrients in large quantities to provide energy for the body. A macronutrient is composed of carbohydrates, proteins, and fats. Whereas micronutrients are nutrients that support the body's performance, and enough is consumed in small quantities only. That includes the micronutrients are vitamins and minerals.

Image by Deborah Breen Whiting from Pixabay

The importance of Nutrients that must be present in a Healthy Diet Menu


Each day, the body needs to be given the intake consists of carbohydrates, proteins, fats, various vitamins, and minerals, as well as white water to support its performance.

Why the substance is so important to the body? This explanation:
  • Carbohydrates
The body's main source of energy comes from carbohydrates. The brain can also work if it gets maximum intake is sufficient. Examples of good carbs, namely food made from whole-grains, vegetables, fruits, and nuts. Carbohydrates should you limit the consumed include white rice, bottled fruit drinks, carbonated drinks, potato chips, candy, and sweet pastries.
  • Protein
This substance is a source of energy for the body. Protein intake is sufficient, it is very important for the growth of body tissue, helps maintain the health of the body, as well as help the body heal itself. Protein found in eggs, fish, meat, soy, poultry, cheese, and nuts.
Fat
You may shy away if any foods contain fat. However, fatty foods are not always to be avoided. The body also needs fat intake to maintain the structure of cells and helping the body tissue to function properly, maintain the immune system and helps the body to absorb vitamins.

However, you must know the restrictions on consuming fatty foods so as not to cause weight gain and does not increase the risk of developing heart disease and other health problems. Select good fatty foods, such as fish, poultry fat, vegetable oil (olive oil). Limit fatty foods like pizza, burgers, sausages, and fast food, due to the high saturated fat.
  • Vitamins and minerals
Both of these substances may help the body's organs in carrying out their functions. Vitamins are required by the body are vitamins A, B, C, D, E, and K, while the minerals your body needs, such as calcium, iron, potassium, zinc, and selenium.
  • Water
The liquid indeed had no nutrition but can hydrate the water body. About half of the composition of your body consists of water. Aside from drinking water, you can get liquid from food such as fruit and vegetables.

All the above content can you get when running a healthy diet menu.

Don't Forget To Meet The Needs Of Your Daily Calories


In addition to paying attention to its nutrition value, the value must be in the food healthy diet menu should also be adjusted to your daily calorie needs. Each individual has different calorie needs. However, the average adult requires 2000 calories daily. Consult on the dietitian so that you can know the number of calories that are by the condition of the body, including age, gender, physical activity, metabolism, height, and weight, as well as certain health conditions.

Eating based on the needs the calories is essential, especially for you who want to lose or maintain weight. Calories can make your body energized. However, taking in calories exceeds the needs of the body can make it accumulates in the body and is stored as fat.

Sample Menu Diet Sehat 2000 Calories


The following menu of healthy diet 2000 calorie diet you can apply for breakfast, lunch, and dinner. Although called a healthy diet menu, your tongue can still be spoilt for choice by the variety of food.
  • Breakfast
You can fill your stomach with eating a bowl of cereal with a sprinkling of raisins and fat-free milk. After that, small banana fruit and one sheet of bread from whole-grains (whole grain) and brand of margarine and jam you can eat.

Other healthy breakfast options i.e. oatmeal raisin are blended and cooked with margarine. To drink, you can chug orange juice (250 ml) milk without fat (120 ml).
  • Lunch
You can make sandwiches consisting of bread from whole-grains, chicken, lettuce, sautéed mushrooms, sauce, and mustard. Finish your lunch with boiled potatoes 200 grams.
  • Dinner
Capacity tofu with vegetables and peppers, a bowl of red rice and a cup of iced tea lemon around 250 ml.

Other dinner variations you can try IE 140 grams of grilled salmon is sprinkled celery, onion, and bread crumbs. Serve with rice, 125 grams of steamed broccoli, and almonds. Round off dinner with lean milk (250 ml).
  • Snacks
Sample snacks that you can consume each day consist of 250 grams of low-fat yogurt mixed fruits.

There maybe it's time you get bored with healthy foods and like to consume foods with high levels of fat and calories, like fast food. You can be consumed on certain days, such as every Sunday. However, the next day, you should eat foods that are low in calories to avoid a buildup of calories in the body. Implement healthy diet menus would be more helpful if you regularly exercise, at least 30 minutes per day, to maintain body fitness.
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