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whole grain

Simple And Easy Healthy Meal Options

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

To attain optimal health a balanced diet is needed!

To attain optimal health
a balanced diet is needed!

Below are a few ideas for a well-rounded, balanced diet which you can follow to improve your health.

Breakfast: Have a whole-grain cereal with milk, nuts and fruit or perhaps whole-grain pancakes with natural peanut butter and fruit puree. Other things you can opt for could be a fruit milkshake or a smoothie, eggs etc.
Lunch: For lunch go for some salad that contains some source of animal protein, leafy greens and then add complement it with other ingredients such as some sweet corn, beans, avocados, tomatoes, boiled carrots, eggs etc. Apart from the salad you could enjoy a whole-wheat bread sandwich or a tortilla wrap but try to add tones of vegetables them.

Dinner: For this meal you could enjoy a serving of pasta with tomato sauce instead of some creamy pasta sauce and vegetables. As an alternative you could enjoy a steak of your choice (chicken or beef etc) or baked fish with some steamed vegetables such as carrots. Replace creamy pasta sauces, with sautéed vegetables or tomato sauce made with healthy olive oil.

Snacks: For snacks choose from a variety of fresh vegetables or fruit. A few examples could be fruit and yogurt, hummus and carrots, cottage cheese and dried fruit, dark chocolate, trail mix etc.
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Why And How To Enjoy Your Whole-Grains

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Whole-grains are higher in fiber and nutritional value than processed grains!

Whole-grains are higher in fiber and
nutritional value than processed grains!

A high-fiber diet aids in lowering cholesterol levels and also offers you with nutrients that reduce the risk of cardiovascular diseases and conditions. By choosing to opt for whole grains instead of processed flours, you’ll be able to meet your daily fiber requirements with ease.

Processed or refined foods have low fiber content, plus they are low in nutritional value as well. So aim to always opt for whole grains if you are looking to boost your health. There are several ways to include whole grains into your diet..

Have a whole-grain based breakfast better. For breakfast go for a whole-grain cereal or whole-grain based sandwich, cupcake, pancake or a muffin. Whole grain cereals have high-fiber content and are usually more delicious as well.

Incorporate it in your salads. Try adding boiled whole-grains to your salads to give it more texture and flavor. You can use corn, whole-grain pasta, quinoa, barley, wild rice or brown rice etc if you wish. These whole-grains are highest in fiber which helps to promote a healthy bowel movement.

Bake with whole-grain flours.  Instead of using refined flours for baking, substitute the processed flour for whole-grain flours such as whole-grain wheat flour, brown rice flour, quinoa flour etc.

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