When meal planning, choose a portion from each food group.
Typically, most adults need 6 to 11 servings of grain products per day;
3 to 5 servings of vegetables; 2 to 4 servings of fruit each day; 3
cups of dairy products every day; and 2 or 3 ounces per day of meat
which equals 2 servings.
Health and fitness professionals claim that chicken has fabulous health benefits. It’s low in fat and calories and high in protein, which makes it ideal for weight maintenance. Not to mention that this bird is jam-packed full of essential nutrients and vitamins.
There are so many ways to prepare this tasty protein, you won’t tire of chicken as a frequent weekly menu staple. Here are the top ten healthy benefits of eating chicken:
1. High in Protein; 2. Natural Anti-depressant; 3. Prevents Bone Loss; 4. Good for Heart Health; 5. Rich in phosphorus, an essential mineral that supports your teeth and bones, liver and central nervous system function; 6. Chicken is abundant with selenium, an essential mineral involved in metabolic performance—in other words thyroid, hormone, metabolism and immune function; 7. High in vitamin B6, which helps manage weight; 8. Chicken helps guard against cancer; 9. Chicken promotes healthy eyesight; and 10. If you're susceptible to chapped lips, cracking corners of your mouth, even dry skin, chicken can help.
Experts agree that the protein found in chicken lends itself to muscle growth and development and helps support a healthy body weight as well as aid weight loss.
Menu for 3 Meals (Recipes not included)
Breakfast:
1. Coffee
2. Yoplait yogurt
Lunch:
1. Chicken salad sandwich
2. Three green or black olives
3. Half of an orange, peeled and sliced
4. Tablespoon of mixed nuts, shelled
5. Water with lemon
Dinner:
1. Pistachio jalapeno crusted chicken cutlets
2. Fluffy white rice
4. Creamed corn
5. Sliced tomatoes with garlic mayonnaise and pepper
6. Cold glass of green iced tea
Tip: If you're just starting a weight loss plan, here's an idea: Buy a bag of boneless, skinless chicken breasts and boil the meat with some spices to add a bit of flavor. Then, bag up portion sizes and freeze. For a quick and easy meal, grab a bag of your cooked chicken from the freezer, warm and enjoy with sliced tomatoes and avocados.
The body needs more than 40 nutrients: vitamins, minerals and water, as well as energy-providing protein, carbohydrates and fats. No one food supplies all the essential nutrients in the amounts needed. Therefore, it is important to eat a variety of foods each day. Suggested meals may not meet recommended nutritional allowances.