A person is what he or she eats. While this may sound cliché, the truth is that you and I are what we eat. As such, it is very important that we plan our meals to ensure that we consume all nutrients in the different food groups. Because we cannot always trust ourselves to make healthy foodchoices, one of the best ways we can ensure that we stick to healthy meals is by preparing a food chart. Here is a sample food chart:
| Early morning | ½ a lemon squeezed in a glass of warm water. You can add honey to improve the taste. |
| Breakfast | Carbohydrates should be a major part of breakfast. As such you can choose from;
Ensure that you take healthy drinks such as yoghurt or skimmed milk for breakfast. Because one needs high energy foods for breakfast, foods rich incarbohydrates are ideal for consumption during early morning. This is not to mean that one should forfeit a well balanced breakfast. |
| Lunch | Include food in all the food groups
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| Dinner | This should consist of carbohydrates, vitamins and proteins. Ideally this should contain the recommended daily servings. Foods rich in carbohydrates include bread, rice, pasta, cereals and noodles among others. Vegetablesand fruits contain vitamins, while proteins are found in lean meat, eggs,chicken, fish and other plant sources like beans. Dairy products should also be part of your diet since they contain calcium, which as a vital mineral necessary for bone development. |