What Are Some Good Home-Cooked Meals?

The following points should be kept in mind while making meals.

• Fruits and vegetables: You should eat at least five portions of fruits and vegetables because they contain vitamins and minerals that are essential to maintain health and prevent disease.
• Starch carbohydrates: Potatoes, whole-wheat bread, brown rice and whole-wheat pasta are examples of complex carbs. These are required to fuel the body and keep you satiated and they are a good source of energy. They contain essential fiber, calcium, iron and other vitamins.
• Dairy: Dairy and dairy alternatives are good sources of protein and vitamins. They also contain calcium that is beneficial for bone health. Reduced-fat, low-fat, and fat-free milk contain less fat than full-fat milk while still providing sufficient protein, vitamins and calcium. Dairy-free milk alternatives such as soy milk and other nut milk can be consumed by people with dietary restrictions.
• Protein
  • Lean meat: Fish, chicken and duck are examples of lean meat.
  • Pulses: Pulses are foods such as beans, peas and lentils. They’re a good source of fiber, vitamins and minerals and are low in fat. They are good for bulking up dishes such as soups and gravies. They add flavor and texture and can replace meat.
  • Other vegetable protein: Other vegetable-based sources of protein include tofu, bean curd and Quorn. They are full of protein, low in fat and can be used in place of meat in most recipes.
  • Eggs: Eggs are a good source of protein, vitamins and minerals. Egg dishes are quick to make and healthy, provided too much oil or salt is not used while cooking.
  • Meat: Meat is rich in protein, vitamins (especially vitamin B12) and minerals. Vitamin B12 is only found in animal meat and milk. Red (beef, lamb and pork) and processed meat increase the risk of colon cancer. Some types of meat contain high unsaturated fats that increase cholesterol levels in the body and affect the heart and brain. Choosing lean cut meats and reducing meat consumption while replacing it with other sources of protein are recommended.
• Fat: Some amount of fat is essential in the diet. Unsaturated fats such as plant-based fats and olive oil are recommended because they can help lower cholesterol and reduce the risk of heart disease.

The US Department of Agriculture (USDA) developed a guide called MyPlate for adults and children to have a healthy, balanced diet. The MyPlate model shows five food groups (fruits, vegetables, proteins, grains/starch and dairy) in a proportion setting, making it easier to understand the types of food and quantity to include in each meal.

What meals should look like according to MyPlate: MyPlate visually represents what an ideal meal should look like without too many dietary restrictions. The plate is divided into four unequal sections to represent five main food groups. Vegetables make up the largest portion on the plate, which is 40 percent, followed by grains, which is 30 percent. Fruits make up 10 percent of the plate and protein makes up 20 percent. Fruits and vegetables fill half the plate, whereas protein and grains fill the other half. A small amount of dairy in a glass (milk) or cup (yogurt) is incorporated into the diet.