What a Healthy Breakfast Looks Like

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Planning a daily menu isn't difficult as long as each meal and snack have some protein, fiber, complex carbohydrates and a little bit of fat.
Here's one example of how to prepare a healthy menu for a whole day that includes three meals and three snacks.
Eating breakfast will help you start your day with plenty of energy. Don't ruin your breakfast with high-fat and high-calorie foods. Choose some protein and fiber for your breakfast, and it's a good time to eat some fresh fruit:
One serving of oatmeal.
One-half cup strawberries.
A tablespoon or two chopped nuts.
A glass of orange juice.
A mid-morning snack is totally optional. If you eat a larger breakfast, you may not feel hungry until lunchtime. However, if you're feeling a bit hungry and lunch is still two or three hours away, a light mid-morning snack will tide you over without adding a lot of calories:
One serving of plain yogurt mixed with one-half cup blueberries and a little honey.
Water or diet soda.
Lunch is often something you eat at work or school, so here is an idea for a portable lunch you can pack and take with you:
A sandwich made with two slices of 100-percent whole grain bread, two or three ounces of lean turkey breast, a little mayonnaise or mustard, a tomato slice, and lettuce.
One-half to one cup raw baby carrots.
One can or bottle of sparkling water.
Or if you eat at a restaurant:
Order a vegetable salad with the dressing served on the side.
A cup of soup.
A mid-afternoon snack is also optional. Keep it low in calories and eat just enough to keep you from feeling too hungry - dinner is just a couple of hours away.
One apple and 12 walnuts.
A glass of milk.
Dinner is a time when it's easy to over-eat, especially if you haven't eaten much during the day, so watch your portion sizes. Mentally divide your plate into four quarters. One-quarter is for your meat or protein source, one-quarter is for a starch like potatoes, and the last two quarters are for green and colorful vegetables or a green salad:
One serving of baked or roasted chicken breast.
One small baked potato with salsa or low-fat sour cream.
A large portion of steamed asparagus.
One small 100-percent whole grain roll.
A small glass of white wine (optional - regular or dealcoholized wine.
I light snack at night maybe a yogurt cup or
Two ounces of sliced cheese or
One piece of fresh fruit.
Tips:
Drink water or non-fat milk instead of sugary sodas.
Choose 100-percent whole grain bread and cereals.
Avoid highly processed lunch meats and sausages, which are high in fat and calories.
Cut back on fatty red meats. Choose more fish and seafood or vegetarian protein sources like dry beans and soy.
Increase your intake of brightly colored and dark green vegetables. Serve fresh fruits and berries for desserts.
Yes, if you're overweight it's good to workout, but changing your diet is the only way to lose fat.
You can tweet me at #ray0369
I write several blogs, check out some of my other sites.
gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonlosingweight.com
blogonweight.blogspot.com
If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet.
There are two books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon
ray-gerts_getting-to-a-healthy-weight

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