By Smita Dey
Friends! Get ready to know the best healthy dinner ideas for you. Before the discussion I have a question for you. Why do we take our dinner? Is it only for satisfying our appetite or anything else? Yes, that “anything else” matters. Dinner has its own purpose for our body. I hope you already have some idea about what is dinner, importance of dinner and best dinner time for us from my previous writings.
So, we all understand that we should not have our dinner only for filling up our empty stomach. We need to have healthy dinner which satisfy our stomach and at the same time give proper nutrition to our body. Before going to discuss elaborately about the best healthy dinner ideas we should know what we understand by the term “healthy dinner.”
Contents in this article
Healthy meal or dinner is generally one that provides a balance of nutrients and consists primarily of whole, minimally-processed foods.
But the point is that, this nutrition is very individual. As everybody is different, our needs are not the same. So we can say having a well-balanced food that is required for our body can be considered as healthy dinner.
How can we be sure that we are having healthy dinner? According to dietitians and Nutritionists, our dinner should be around 500-550 calories. It should contain good amount of fiber and protein as well as some healthy fat. Our dinner should include at least three food groups, and it should be limited in saturated fats and simple sugars.
For preparing healthy dinner we do not need to take any extra effort. If we are conscious and careful about the foods, we can have a healthy dinner with less effort. We need to know the proper quantity of foods that our body requires to have healthy dinner. For instance, if our dinner contains grilled chicken or beef or fish, steamed vegetables and any types of grain such as pasta, rice etc; we can say we are having healthy dinner. Our dinner plate should contain ¼ protein, ¼ grain and ½ vegetables. We also can have a glass of milk to fulfill our calcium needs. Now think, is it really difficult to make a healthy dinner?
We just need to follow few tricks to have a healthy dinner. First of all we have to pay attention on the food elements. As the required food elements of our dinner are grain, vegetables and protein; so we have to make sure of the availability of the elements on our dinner plate. Here are some tricks to make our dinner healthy.
The nutrition value of foods and vegetables is immense. So, we have to choose fruits and vegetables for our dinner. But sometimes, we get bored when we have to eat vegetables on a daily basis. And our dinner may get a bit monotonous. There are few tips for you who are feeling bored with the vegetables.
Whole grain is more nutrient than refined grains. So try to use whole grains to prepare your meal.
Protein is very important food element for us. But we should not take high protein food daily. We need to choose lean protein such as lean beef, pork, and chicken for our dinner.
Try to have a cup of fat-free milk. Fat free milk provides the same amount of calcium and other nutrients as whole milk provides. At the same time fat-free milk provides low calories. Low-fat yogurt can be included.
So, these are few tricks you can use to make your dinner healthy. Moreover, we also need to use some techniques or strategy in cooking to prepare a healthy dinner.
So let’s see what the techniques are_
We usually use extra-virgin olive oil or canola oil for cooking. It contains 120 calories per tablespoon. So try to use less amount of oil in your cooking. If you use nonstick or enamel-coated pans and skillet you can cook with less amount of oil.
To avoid deep frying you can choose an oven. Two pieces of oven fried chicken have about 40 percent fewer calories and 4gms less saturated fat than two pieces of traditional fried chicken.
As per the USDA recommendation we need to limit sodium consumption less than 2300 mg per day. It is little bit difficult for us. So we can replace some of the added salt with lime and chopped fresh herbs. “Try fresh black pepper and other dried herbs instead. A sprinkle of dried oregano or thyme can flavor a meal without added sodium” say Lenz.
The taste of butter is really good. But butter provides seven times more saturated fat than oil. So try to use oil in place of butter.
Egg yolk provides 54 calories and 5 grams of fat where white part provides 16 calories and 0 grams fat. Hope you now understand what part of egg you need to use.
Well, now we have a clear perception about the best healthy dinner ideas. I want to focus on another point now. Its true healthy dinner keeps us to live a healthy life. But question is that how much does it work if we are not able to take it properly? I like to say; sometimes we do some mistakes at dinner that drag us in trouble.
Here are some examples:
Overeat may cause various troubles in our body. So try to listen your body’s feedback about how full you are. Our bodies are pretty good at telling us how much to eat, we just need to listen a little closer.
Many of us do this mistake at our dinner time. What we do? We eat snacks in place of complete dinner while we are watching TV. As we are unmindful, we do not keep concentration what we are eating and what can be the effect of taking such snacks.
Restaurant dinner provides higher calories, fats and sugar. So it’s better to avoid to going out to eat more than once a week.
So we have to be careful about our mistakes that we usually do. Healthy foods or healthy cooking techniques will be fruitless if we continuously do the mistakes day after day.
In the end, I would like to remind you to follow the proper ways to have healthy dinner. Healthy dinner is very important to all. And we must not forget dinner is the last meal of the day which maintains our body while we are sleeping. We do not have any other choice excluding healthy dinner.
So, try to follow my best healthy dinner ideas to keep you full, fit and healthy. As long as you are leading a healthy life you can easily handle all the obstacles of life and can get a peaceful life. However, I’m saying good bye for now with a hope that I will get your support in my next writing which is about baby dinner ideas. I am sure that parents will be benefited having new ideas for their kids’ dinner.
By Smita Dey Post : Aug 14, 2018
Easy Dinner Idea : Healthy Food, Recipes and Cooking Ideas
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