Five Food Groups Not Normally Associated With Preparing Healthy Meals

Here is a different take on preparing healthy meals for you and your family.

Our bodies are complex organic machines which can more than comfortably handle fats, carbohydrates, protein and anything else you might once have thought to be “unhealthy”, as long as we don’t continually barrage our bodies with heavily processed foods containing ingredients which act as toxins in our bodies.

It is only in very recent times that doctors have started to learn of this research and start to encourage their patients to more healthy meals containing much less of this one core ingredient, which is eaten by almost everyone, every day, without even realizing it.

So what is this critical ingredient?

Sugar – more specifically, Fructose which makes up approximately half of sugar as we know it.

Sugar is in basic terms 50% Glucose and 50% Fructose, and while Glucose is fine, the Fructose is now known to be a toxin in our systems.

So, while we have been diligently preparing what we have believed to be nutritionally balanced and healthy meals for our families, what we have been quite oblivious to is that sugar is contained in just about every processed food and condiment we place in front of our families daily.

Take Tomato and BBQ sauce – Eaten almost daily. These sauces contain more sugar than a can of soft drink, and that is way more than we need or our bodies can handle.

The challenge of creating healthy meals which contain minimal sugar but still taste great.

As mentioned in the title of this article, there are five core food groups we can turn to as a great starting points for creating delicious healthy meals the whole family will love. There are some basic foods you will also need to avoid if you are to create meals which are truly healthy, particularly for our kids.

Good foods which have no or low Fructose are:

Full fat dairy products:

Milk, cream, cheeses, yoghurt and butter all contain Lactose, a form of sugar which we have no trouble metabolizing and is not “bad” for us. Just don’t add flavourings (eg; flavoured milk or yoghurt) as the flavourings contain Fructose.

All meats:

Lamb, Pork, Beef, and all Game meats are fine as are Fish, Chicken Turkey, and Game birds. None contain fructose, and while lean is good, don’t panic about removing all the fat, as our bodies are comfortable with “managing” these types of fats.


Most vegetables are low in Fructose and are great natural sources of natural vitamins and minerals and go perfectly with the foods mentioned above. Vegetables are a great healthy snack when eaten raw as well, so start encouraging your kids to eat vegetable “snacks” instead of heading straight to the pantry.


Eggs are a great source of protein and despite what we may have been told, are a healthy ingredient in any form.


No surprise here, but all too often our kids head straight for juices or sweet fizzy drinks which are loaded with sugar, so try changing to drinking water or milk with your meals.

So in a nutshell, the best and most healthy meals will contain some or all of the foods groups noted above. A good basic rule to work to is “if it tastes sweet, it most likely contains sugar, so avoid it if you can”.

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Cooking Healthy Meals – Make A Weekly Meal Plan For Cooking Healthy Meals

I have really grown to enjoy cooking and I do my best at cooking healthy meals for my family. One thing I have found to help me do this is to make a weekly meal plan. It keeps us from eating out too much (which also saves money) and helps with our waist lines too.

So at the beginning of a new week this is what I do. I sit down and make a shopping list for each meal I want to prepare for the week. Once you have everything you need for cooking a healthy meal it makes it hard to back out of making it.

Our breakfast I like to keep simple since we have a hard time getting going in the morning. I like to stick to eggs, turkey bacon or sausage, some veggies to mix in with the eggs, original plain oatmeal (for our toddler) and milk. Some things that I consider basics.

For lunch I like to keep things on hand for sandwiches; lunch meat, cheese, peanut butter and jelly (for the little one). Usually what happens though is we end up with leftovers from dinner so I don’t have to pick up too many extras for our lunches.

Now with dinner I like to mix things up a bit to make them a little more interesting and flavorful. I can’t say that I’m the most creative person when it comes to cooking healthy meals for dinner. I grew up eating a diet of meat, rice and vegetables. So I don’t always know exactly what I want to prepare each week.

What I do though is pull out my collection of recipes from magazines and cookbooks to get some ideas. Yes I use them every week and if you choose the right ones I have found many gear towards cooking healthy meals.

Personally I like to choose any where from three to five meals that I want to prepare. After I know what they are I write down the ingredients that I don’t have on hand and add them to the list. Having a list to follow keeps me from forgetting what it is I need to buy and prevents me from grabbing a bunch of things that we don’t need.

We still choose eat out once a week because we like to have that break from the kitchen and it is also a treat to eat something that I normally would not prepare at home. We also enjoy entertaining or dining with our friends and family on the weekends. This doesn’t stop me from cooking the healthy meals I’ve planned; I just share them.

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Eating Healthy Meals Together Improve More Than Just the Body

It is natural that eating a healthy meal with your family can improve your health. Researchers have long known that eating healthy is the key to a longer life and physical fitness. Eating a healthy meal can improve your overall mood, give you more energy, and make you feel better in general.

People who eat with their family are less likely to eat unhealthy foods. When someone eats alone they are more likely to eat junk food, prepackaged quick meals, or frozen dinners. When you serve healthy meals you tend to take care both preparing and eating.

Researchers agree that eating healthy meals with your family helps you concentrate and can improve your performance at work or school. There has been a lot of research on this in the past and all of it shows that eating together can improve almost all aspects of your life.

When you eat with your family you also have more of a say in what and how much your children eat. By demonstrating healthy eating habits you are showing your children how to eat. It is natural for them to pick up good eating habits when they see them. Modeling is a great way to influence your children.

It is important to realize that serving your family healthy meals bring your family closer together. A good conversation over dinner is an excellent way to catch up with your family in a non-confrontational way. There is nothing better than sitting down over a meal and talking with your family.

Planning healthy meals is also very important. Planning a meal means to take more time in thinking about healthy choices. If the meal is preplanned then there is less of a chance that you will use unhealthy substitutions. If you want a healthy alternative to frozen dinners you can prepare double one day and then freeze half of it. When you are ready or just do not have time to cook you can defrost the meal.

Overall healthy family meals are a great way to eat well, bond with your family, and improve their performance at work or school. It helps to strengthen family ties and helps keep families together.

Healthy Meal Ideas Featuring Fish, Chicken, Turkey, Vegetables and Dessert

Healthy Meal Ideas

As more people are growing concerned with a healthy diet, more people are starting to look for healthier meal ideas. Healthy meals do not have to be complex or taste terrible. Here are some healthy meal ideas featuring a variety of foods to make your meal planning easier.

Fish Based Healthy Low-Calorie Meals

Fish is an incredibly healthy meat option because of the necessary Omega 3 fatty acids. For those who enjoy it, there are several options for a healthy meal based around fish.

Check out:
• Grilled Tuna Steaks with Salad
• Salmon with Asparagus and Steamed Potatoes
• Tuna Steaks with Cous Cous and Corn on the Cob
• Grilled or Steamed Salmon Seasoned to Taste and Served with a Vegetable Medley

Chicken and Turkey Based Healthy Meals

Chicken and Turkey are far healthier than red meats, and are great alternatives for the people who do not enjoy fish based meals.

Check out these ideas:
• Grilled Chicken with Whole Grain Rice and Steamed Vegetables
• Turkey Casserole with Tomatoes and Sweet Corn
• Grilled Chicken Caesar Salad
• Chicken or Turkey Wraps with Baked Potato
• Chicken or Turkey with Pasta and Steamed Vegetables

Healthy Vegetarian Based Meals

Vegetarian meals are a wonderful way to eat healthy. Even people who are not strictly vegetarian can make a more affordable meal by leaving out the meat component. Since protein and other nutrients found in meat can also come from produce, you don’t have to sacrifice nutrition or taste.

Check out these ideas:
• Stir Fry with your choice of vegetables
• Vegetable Curry with Brown Rice
• Fettuccine Alfredo (provided you still eat cheese products)
• Macaroni and Cheese (provided you still eat cheese products)
• Vegetable Soup
• Spaghetti with Marinara

Healthy Meal Tips for Dessert

Even when eating healthy, we are still going to crave sweet foods. This is where fruit salads, yogurt, and healthy whole grain cereals can come in handy. Freeze plain yogurt and top with a fruit medley to mimic ice cream. Try a Jell-O Pudding Snack, or making your own Jell-O parfait.

When choosing your healthy meal options, remember that fruits and vegetables are important. You can eat lots of them without worrying so much about your calorie intake. Consider low fat and low calorie alternatives to things such as butter and whipped cream. This will make your meals more healthy without having to sacrifice on taste!

If you want to get healthy meals on a budget, consider using a wholesale club to purchase your meat items in bulk. This will cut down on the price per pound and you can purchase several nights worth of meals at once.

To save time cooking, you can prepare all the meat together, freezing it until you are ready to use it. Steamed vegetables are available frozen and will steam in the microwave in the bag, so when you’re in a pinch you can thaw your cooked chicken, turkey, or fish, and serve it with the microwave steamed vegetables for a healthy snack in a hurry.