Healthy Eating Menu

When you put together a healthy eating menu one of the problems you can face is that you run out of ideas. Which food is healthy but also tastes good? If you’re not used to eating healthy you’re likely to run out of ideas fast.

Fear not, I’m here to help! First of all, let me recommend an ebook that’s full of good diet information. It’s a full out instruction manual on getting rid of your stomach fat to let your abdominal muscles show.

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Anyway, let’s take a look at some healthy alternatives to junk foods you may be used to eating or even addicted to.

Junk Eating: Fast food hamburger (McDonalds or whatever) on refined white bun.

Healthy Eating Alternative: Grass-fed beef burger (high in omega-3 fat acids) with raw cheese on a sprouted grain roll, all topped up with slices of avocado.

Junk Eating: Chocolate candy bar, piece of chocolate cupcake or a chocolate donut.

Healthy Eating Alternative: A few squares of super-dark chocolate, higher in fibre and much lower in sugar and over-all calories. Go for chocolate with a cocoa content of 70% or higher, this may not be available everywhere but try a specialty shop.

Junk Eating: Deep fried and breaded chicken nuggets with french fries (very high in trans fats)

Healthy Eating Alternative: This is a favorite of mine. Grilled chicken breast strips with vegetables and peanut based dipping sauce. Imagine, this is super-healthy food with a low calory count that tastes great – and is about a million times better than the junk alternative!

So you see, it’s not that hard to eat healthy if you give it a shot. You just have to learn how to look at things from a new angle – out with the highly processed, unhealthy foodstuffs you used to eat, and fill up your cupboards with fruits, vegetables and pure unprocessed meat, fish and chicken.

I’ve learned a lot from a fitness guru I’ve followed for a few years, Mike Geary. He’s the author of a best-selling fitness and training ebook called Truth About Abs.

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If you live with a diabetic it shouldn’t affect your daily menu plans unless you are eating a large amount of sugary and fatty foods every meal. Fact is, all the foods the experts recommend for diabetics are very healthy eating for the whole family, and should easily fit into your menu. When you base your eating plans on the diabetic member of the family all the other family members benefit from the healthier menu choices. Planning a diabetic menu is when you boil it down a balanced diet with generous amounts of carbs, proteins and also of course fat, but in the right proportions.

One important aspect of putting a healthy diabetic menu together is spreading the meals out evenly over your day so that your blood sugar never drops or spikes dramatically. One recommendation is that many small meals are taken throughout each day so the calories are spread out over a longer period of time, preventing stress to the system. There’s also no specific type of preparation you have to do with diabetics’ food, as they can eat pretty much everything in moderation. You may actually be eating some of this food already as a part of a healthy eating menu.

Another thing to keep in mind is the glycemic index, or as it’s widely acronymed today, GI, of foods. What you want to do is keep the glycemic index as low as possible when you have a choice. Fruits, for example, are of course generally a healthy choice, but many fruits are high in sugar which is what the diabetic should try to avoid. So try and find the fruits that are low in fructose and sugar, both when fruits are eaten raw and when they are in juice form. Similarly, avoid any sugary soft drink when you can, try and stick to water with meals. Drinking several glasses of water during the day to stay properly hydrated isn’t advice that’s limited to diabetics.

If you want to create a healthy eating plan for not only the person in the family who’s a diabetic, but for the rest of the family as well, you’d do well to keep some basic guidelines in mind when it comes to healthy food choices. Keep the number of servings of breads, grains and starchy foods (the quick carbohydrates) to no more than ten servings. Fruits and vegetables should be limited to three to six servings, and dairy four to five. Meat and other proteins are one to three servings. Keep fat to an absolute minimum and avoid sweets altogether. These serving sizes, served throughout the day, would make an excellent eating plan for a diabetic.

A healthy eating menu isn’t difficult to create. For starters, if you just avoid highly processed foods you’re ahead of the curve already. A warning is in place here though – many of the so called “health foods” out there are are really junk food in disguise, and can actually lead to weight gain, not weight loss! The diet food marketing industry, however, keeps feeding you lies to maximize profits. But that’s a topic for another day I guess.

OK, so let’s look at what a healthy eating diet could entail in between breakfast, lunch and dinner.

• Bananas and apples with almond butter (yummy)
• Two hard boiled eggs with celery sticks, hummus and a carrot
• Avocado slices wrapped in lean turkey breast (surprisingly filling)
• Half a freshly sliced pineapple, served with nuts (macadamia or pecan is good)

Remember, it’s much better to eat five or six lighter meals rather than the three square a day we’re brought up on if you want to get lean. What you want to avoid at all costs is starving yourself, skipping meals and such, because you inevitably end up gorging yourself later on.

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