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A Healthy Food Plan for Breakfast, Lunch, Dinner & Snacks

By Diana Gamble

Eating healthy does not have to taste bland. If you are transitioning into a healthy diet, try selecting foods that are similar to those you currently eat. Begin by replacing unhealthy, empty calories with nutrient-rich ingredients. Eat moderate portions of food within your caloric intake goals. As you feel comfortable eating healthy, increase your intake of raw and sprouted foods.

Breakfast

Try a healthy version of bagels and lox by eating a whole-grain bagel instead of one made with refined white flour. Whole grains provide dietary fiber essential for a healthy digestive system, according to the Mayo Clinic. These grains help regulate your digestive response and satisfy your hunger. Use low-fat or non-dairy cream cheese instead of the full-fat variety and mix in some capers. Add non-genetically modified salmon for essential fatty acids, which help reduce inflammation and prevent degenerative diseases.

Lunch

For lunch, eat a whole-grain wrap or sandwich. Avoid processed deli meats for healthy lunches; instead, use organic deli meat or an organic, soy-based meat alternative. In the sandwich or wrap, place a variety of vegetables, such as sprouts, dark leafy greens, avocado, tomato and onion. Spread hummus on the bread or wrap in place of mayonnaise or other condiments. Instead of eating French fries or chips on the side, have a small salad or broth-based soup.

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Dinner

Dinner can consist of a serving of protein like organic chicken, meat, tempeh or seitan. Tempeh, made from fermented soybeans, contains probiotics that act as “friendly” bacteria, helping mitigate harmful bacteria in your intestines. This is especially helpful if you take antiobiotics, which kill both your harmful and helpful bacteria. Along with protein, have a large helping of grilled or steamed vegetables and a small side of whole grains. Some vegetable ideas are grilled asparagus, steamed artichoke, baked sweet potato or sauteed spinach or kale. Add a splash of olive oil, sea salt and fresh lemon juice to season your vegetables.

Snacks

Replace sugary, fried snacks with foods that will provide nutrition and energy. Eat celery or carrot sticks with a natural nut butter that does not contain partially hydrogenated oils. Add raisins for a good source of iron.

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