Daily meals should ensure these things for the best healthy meal.

Tuesday, November 27, 2008, 7:00 PM (GMT + 7)

Researchers have made recommendations for healthy eating. And most of us know the food pyramids. But you know that as of 2011, my "board" model will help people easily imagine what is best for their health and their family.

Make a medium plate with basic items. Include vegetables and whole grains rather than protein and fruit. Add a small bowl of soup you had a harmonious meal. Whenever you eat, try to keep these fees along with good quality foods to prepare your family.

Protein

For a normal adult adult and teenager, try eating between 1.5 and 2 ounces of protein per meal. Add about 5 to 6 ounces per day. Protein is extremely important for the body. You need protein to build or solidify muscles and bones, create enzymes and hormones, and keep your skin and hair healthy. Lean meat, chicken and fish are excellent sources of protein. Vegetarians can choose between healthy vegetable proteins. Seitan, a product of wheat gluten, forging meat when cooked. Beans, beans, quinoa and rice are also great choices. They can be made from a wide variety of delicious meals.

Seeds

Cereals can be controversial because they are 100% carbohydrates and a lot of carbohydrates and sugar. However, you can choose whole grains (not whole wheat), whole grains are a great source of nutrition. Choose whole grain bread, pasta and cereal. The germination of the seeds is better than the germination of the seeds. "Old grains" such as quinoa, spelled, amber and teff are high quality proteins and nutrients. Try 5 to 8 ounces per day, depending on age and sex. White powder and white rice are not really good for anyone and your body easily converts them into sugar, so make sure you choose the good things.

Vegetables

Fresh and steamed vegetables are the best. They have many vitamins, minerals, antioxidants and other important nutrients. Add the rainbow vegetables (red, orange, yellow, green, blue, indigo and violet) to add flavor and nutrients. Take some green vegetables, add some chia seeds, along with balsamic vinegar and olive oil, so you can enjoy a bowl of antioxidant, rich in fiber, vitamins and healthy oils. If you like butter, add a little. Eating avocados with lettuce helps your body to absorb antioxidants more easily. If you want a high protein vegetable, consider broccoli, spinach, asparagus, artichokes and Brussels sprouts. Cooked vegetables lose their nutrients. One exception to boiling is boiled potatoes. Cooked potatoes are incredibly healthy and contain potassium, an element that people often do not have. Potassium plays a role in controlling blood pressure. Eat 2 to 3 servings of vegetables per day.

Fruit

Try to make one or two fruit plates for your dessert. Fruits are an excellent source of vitamins and antioxidants. Juice does not count! It is generally sugar-free and contains no fiber.

Cow milk

If you can eat dairy, try three glasses a day. Greek yogurt and cow's milk are a great source of protein and calcium. If you are unable or willing to eat dairy products, try calcium-rich cereals, whole grain breads, canned fish (sardines, salmon with bones), cabbage and broccoli, kale and bok choy. .

Healthy water

Do not drink tea or sugar for your meals. If you like red wine, enjoy a glass of your meal. There is evidence that antioxidants called polyphenols can prevent damage to blood vessels, reduce bad cholesterol and reduce the risk of heart disease. Scientists are torn about the health effects, but a single glass at dinner probably will not hurt.