Make an effort to eat foods that don’t come prepackaged or prepared. Read the nutrition labels on the packaged foods you do eat so you can learn more about the food’s sodium and fat content, as well as the many ingredients that are contained in the packaged foods. If you can’t pronounce the ingredients on the label, chances are the food is not your best choice nutritionally. 
Dinner· Pasta with pesto sauce, tomato sauce, or with vegetables · Stir fry vegetables with tofu, shrimp, or chicken · Caesar salad with grilled shrimp or chicken · Broiled salmon with vegetables · Baked potato with vegetable topping or chili topping · Ravioli with meatballs and sauce · Chicken fajitas with guacamole and salsa
Your dinner choices are unlimited, and will depend on whether you or your parents are preparing your meal. Your goal in the beginning should be to eat a good breakfast and at least one other healthy meal each day. That meal should contain a good source of protein, fresh vegetables, and whole grains (e.g. brown rice, barley, millet, whole wheat, oats).
Lunch· Egg salad sandwich on whole wheat bread with lettuce and tomato · Veggie burger with all of the toppings that you would add to a regular hamburger · Tuna salad sandwich on whole grain bread or roll · Salad bar with a colorful variety of vegetables and chick peas or red kidney beans · Wrap with turkey, chicken, tofu, or cheese and vegetables · Vegetarian chili with tortilla chips · Tacos with lettuce, tomato, onions, and cheese · Black bean soup, lentil soup, vegetable soup · Veggie pizza or pizza with any of your favorite toppings
Breakfast· Soy shake-combine a cup of vanilla, chocolate, or plain soymilk (or use cow’s milk if you prefer) in a blender with ½ banana, 2 ice cubes and blend. Add 1 scoop of soy or whey protein powder-Spirutein is one brand of soy protein powder that comes in a variety of flavors. (Optional: add 1 tablespoon of ground flaxseed). If you start your day off by drinking this shake, you should notice an improvement in how you feel and function throughout the day.· Whole grain toast or bagel with peanut butter-the peanut butter should give you the protein you need to sustain your energy throughout the morning. c. Eggs-fried, scrambled, poached, or hard-boiled with whole grain toast; 1 or 2 eggs will provide you with a great protein source to begin your day and the whole grain toast gives you the carbohydrates for energy.· Oatmeal with chopped nuts and raisins, a sliced banana, or strawberries. For extra protein, add a scoop of peanut butter to the oatmeal.· Calcium fortified orange juice-drink this before your breakfast or along with it to get the added calcium and vitamin C.· Fresh fruit-it’s great to start your day with fresh fruit whenever possible-an orange, pear, strawberries, banana, watermelon, peaches, blueberries-combine your favorite fruit with a container of yogurt and add some granola for a delicious breakfast.
To make smart food choices quickly and easily, compare the Nutrition Facts labels on products. Look at the percent Daily Value (%DV) column. The general rule of thumb is that 5 percent or less of the Daily Value is considered low and 20 percent or more is high.
Keep saturated fat, trans fat, cholesterol, and sodium low, while keeping fiber, potassium, iron, calcium, and vitamins A and C high. Be sure to look at the serving size and the number of servings per package. The serving size affects calories, amounts of each nutrient, and the percentage of Daily Value.
The %DV is based on a 2,000-calorie diet, but recommended calorie intake differs for individuals based on age, gender, and activity level. Some people need less than 2,000 calories a day. You can use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories. The %DV makes it easy to compare the nutrients in each food product to see which ones are higher or lower. When comparing products, just make sure the serving sizes are similar, especially the weight (grams, milligrams, or ounces) of each product
Your body needs a daily supply of protein, complex carbohydrates, and healthy fats to get the fuel it needs for energy and optimum health.
Carbohydrates are our main source of energy and play an important role in the functioning of our nervous system, muscles, and internal organs. Carbohydrate foods include fruits, vegetables, whole grains, and beans. The foods you should eat in limited amounts are ones that contain sugar, such as packaged cookies, cakes, soda-these sugars are called simple carbohydrates; they have a negative effect on your blood sugar levels and your moods as well.
Fats are a form of energy reserve and insulation in your body, and can be burned to make energy when you don’t get enough from your diet. Fats transport nutrients such as vitamins A, D, E, and K through your body and fatty tissue protects your vital organs from trauma and temperature change.
Simply put, there are “good” fats and “bad” fats. The “bad” fats are called saturated fats and are found in animal products, meats, and dairy foods; they should be eaten in limited amounts. These fats solidify at room temperature. Hydrogenated fats, sometimes called “transfatty acids” are also bad fats that are known to lead to heart disease and cancer. These hydrogenated fats are used in many packaged baked goods and margarines.
The “good” fats include the Omega-3 and Omega-6 fatty acids. Deficiencies of Omega-3 fatty acids are linked to decreased learning ability, ADHD, depression, and dyslexia. These fats need to be obtained from your food. Good sources of the Omega-3’s are flax oil, ground flaxseed, cold water fish like salmon and fresh tuna, canola oil, walnuts, and pumpkin seeds. Other “good” fats to include in your diet are found in olive oil, avocados, and grapeseed oil.
source- betterhealthusa.com
Carb 101: Carbohydrates are found in fruits and vegetables. Emphasize on choosing a variety of fruits and dark green leafy as well as bright-colored vegetables which are loaded with antioxidants and fiber. In addition, carbohydrates are also found in grain products. The American Dietary Guidelines recommend eating at least half the grains as whole grains - that’s at least 3 servings of whole grains a day.
Carb 101: Carbohydrates are found in fruits and vegetables. Emphasize on choosing a variety of fruits and dark green leafy as well as bright-colored vegetables which are loaded with antioxidants and fiber. In addition, carbohydrates are also found in grain products. The American Dietary Guidelines recommend eating at least half the grains as whole grains - that’s at least 3 servings of whole grains a day. For more information about whole grains, refer to our Whole Grains Guide.
Why The World Must Go Vegetarian
Vernon Coleman
The world’s population is growing constantly - particularly in Asia. As the world gets wealthier (particularly in China and India) more and more people will start eating meat (because they want to do what is considered fashionable in the West).
And so much of the world’s supply of grains will be used to fatten up animals.
But, at the same time, the global shortage of oil will also mean that a good deal of corn will be used to create ethanol as an oil substitute.
This will mean that the cost of grains will go up.
In addition, of course, global warming will mean that growing crops will become more difficult. This will also add to the price of corn.
Finally, remember: cows produce methane which also increases global warming. That’s another reason why the world will have to become vegetarian.
The surge towards meat eating will exacerbate the world’s problems.
Most of the world’s population will eventually be forced to become vegetarian.
As global warming continues so there will be an increasing shortage of crops suitable to feed to animals. Growing grains to feed to animals to eat the animals is very inefficient.
One hundred acres of land will produce enough beef for 20 people but enough wheat to feed 240 people.
To cut fat in your diet
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