Nutritional Value of Meals
Nutritional Value of Meals
Given increasing occurrences of nutrient deficiency and weight disorders like obesity, the South African food-based dietary guideline was developed to help people live a healthier lifestyle through the consumption of nutritious foods. A balanced diet includes carbohydrates, proteins, vitamins, minerals, fats and oils, and drinking a lot of water– all of these as these are essential for body growth and development.
1. Different meals of the day
1. Breakfast
Breakfast is described as the most essential meal of the day. Taking breakfast supplies one with the necessary nutrients needed to focus and handle all daily activities. It also helps in maintaining a normal body weight. While preparing breakfast, it is important to monitor calorie intake. Breakfast meals should include whole grains such as cereals, oats, bran; proteins such as beans, peas, eggs; low-fat dairy products such as low -fat milk, low-fat yoghurt; and a variety of fruits and vegetables.
2. 2. Brunch
Sometimes breakfast and lunch may be combined to form what is known as brunch. Brunch is considered a light meal (although usually heavier than breakfast) consisting of a combination of fruits and vegetables, lean meats, grains and dairy. Brunch can often be a cooked meal, where foods include the likes of eggs, tomatoes, mushrooms and toast, to uncooked dishes such as fruit salad and low-fat yoghurt, or processed foods like cheese and cold meats.
3. 3. Lunch
Lunch is the second official meal of the day and is described as a light meal eaten at midday. It may sometimes be heavier than breakfast but comprised of less variety in food groups. Lunch should consist of protein foods such as seafood, eggs, poultry, meat, soybean or nuts, along with other nutrients that are found in grains and in vegetables, commonly salad goods like lettuce, tomatoes, cucumber and carrots.
4. 4. Supper
Supper is a light evening meal that is taken before dinner. It consists of lighter foods or snacks. Supper can include a variety of sliced fruits or whole vegetables. Baked foods such as muffins or bread can be considered, while other food items such as corn, unsalted nuts and salad mix can also be included.
5. 5. Dinner
Dinner is the last official meal of the day and should be lighter than breakfast and lunch. Dinner should include protein foods (like meat, sea food and legumes), whole grains (like rice, bread or pasta) or a combination of both. Fruits and vegetable should also be included for nutritional balance.
