Food Health

12 Tips For Creating A Healthy Meal Plan And Controlling The Portion Size

Healthy Meal

September 12th, 2018   |   Updated on August 23rd, 2021

Most of us do not consider healthy eating as an essential element of staying fit. And some think that healthy eating is only for those who want to lose weight.

But speaking about some real facts, healthy eating habits keep your body fit by regulating your metabolism and giving enough energy to the body needed for functioning properly, furthermore, it keeps away many diseases related to obesity.

Plan a smart plate for your everyday meal by adding fruits, grains, dairy, vegetable and protein. Your daily plate should have a balanced portion of all these elements. Here are some easy tips to create a balanced meal plan.

1. Eliminate Extra Fat From The Meals

Over seasoning your food with butter sauces will only tickle your taste buds and will do no good to your body. Avoid cooking your vegetables in oil, rather steam them to maintain its nutrients.  

2. Protein Is Essential


Beef, pork, turkey or chicken are great sources of protein and if you are a vegetarian than tofu, nuts and beans are advisable. Seafood should be taken twice a week to maintain a healthy diet plan.

3. Give Vegetables And Fruits Half Of Your Plates Space

Fresh fruits and vegetables are full of nutrition that are required to keep you healthy and fit during the day. Choose dark green vegetables which are rich in iron, such as, spinach and broccoli. Also going for red and orange fruits and vegetables, tomatoes and green peas on a plate is a good option as well.

4. Wholegrains Would Be Much Better

Wholesale grain

Rather than going for whole wheat foods try to find out things made out with whole grains. Look for biscuits and cereals made from whole grains, as they provide much more fibre and nutrients.

5. Add A Bit Of Dairy Product To The Plate

A cup of low fat yogurt would complete your meal. Dairy products are a high source of calcium and good fats. Try using low fat or skimmed milk in your diet regularly as it will complete the need of daily calcium intake with no extra fats.

6. Don’t Compromise On Your Sweet Tooth

Deserts with fruits for healthy meal

Try developing deserts with combining fruits and low fat dairy ingredients. Natural sugar in fruits should be enough to satisfy your cravings for sweet.

7. Add More Fibre

Fibre diet

Add more fibre or wholegrain varieties to your diet. These foods could be brown rice or potatoes with their skins on. You can also eat brown rice at least twice or thrice a week.

Make sure that you have 1 starchy food with each main meal.

8. Eat More Fish

Eat more Fish

You get a good amount of protein from fish. It is a good source of vitamins and minerals. Your target should be to eat at least 2 portions of fish a week. Make it a habit to have at least 1 portion of oily fish once a week. Some of the oily fish you can include in your diet are salmon, herring, sardines, trout, mackerel etc.

9. Create new dishes

Read food magazines and watch healthy cooking shows to learn more about healthy cooking. This will keep up your level of motivation to eat healthily or else you will get tired of eating steamed vegetables. Mix and match meat with different vegetables and make different dressings to enhance the flavours.

10. Avoid eating out

Avoid eating out

Take time to prepare healthy meals at home, it will consume time but will give you hygienic and organic meals. You will have complete control over the portion and calorie count.  

11. Be Creative With Cooking

Try to be as creative as possible when making meals for yourself. Try using ingredients you haven’t eaten before. Create different kinds of healthy salads and ask for some good recipes from your friends who eat healthily.

12. Whatever You Eat During The Day Matters

The right combination of a meal during the day contributes towards a healthier life. It doesn’t mean that you only eat healthy at lunch and munch on anything you feel like the entire day. A balanced and healthy meal plan is necessary.

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