How to Plan a Nutritious Healthy Meal

Dear Thinette,

To know the nutritional value and sources of food makes planning a healthy meal easy.

Especially if you have a love for take-a-ways and all the bad sugary stuff, my dear?

Thinette behind a laptopKnow the Value of Foods

  • Know the value of foods, and compare the foods that you like, with healthier alternatives to make adjustments.
  • Don’t you think it is the logical way to do it my love, and then replace the unhealthy with a more healthy substitute?
  • Sometimes it can motivate you to make drastic changes, some people go the vegetarian way, to a more beautiful and healthy you.How to choose a nutritional meal. Spinach pizza
  • Following a specific diet never really last, it only is a short term solution.
  • Replacing the foods you love for the best healthy combinations, is more lasting, and your mind won’t reject.
  • A little hint on the side, to lose weight, my dear, eat everything you want. It is all about portion control.
  • Use a small plate for your main meals and suck to one tiny piece of chocolate from a slab at a time.
  • Never deprive yourself of any food, your mind will overrule.

Let us have a look through the window of health, to make better choices. Find new ways to choose healthy foods.

Your health is number one on the list, my dear. When buying food, stock up on fresh and natural foods. Avoid processed foods in tins and packets. The preserving chemicals in the products are harmful to your body over a long period.

Healthy Food Source Categories

The Health Benefits it has

  • Proteins

Repair tissue and are used in the production of enzymes, hormones and most importantly boosting the antibodies. It regulates the metabolism, protects against diseases and in addition, release energy. Examples are meats, fish, eggs, legumes, nuts, chickpeas, cheese, milk, yoghurt.

  • Carbohydrates

It is a major source of energy accruing in all plant foods. Remember all carbohydrates, not used as energy is, as a result, converted to body fat. While a small amount is stored as glycogen in the liver and muscles.

This glycogen is used during exercise burning the fat, furthermore, glycogen is broken down to glucose and used as everyday energy. You will find it in cereal, potato, sweet potato, bread, pasta, sugar.

  • Fat

This is a combination of glycerol, [commonly known as glycerin] polyunsaturated fatty acids and monounsaturated fatty acids, and most noteworthy, helping to lower the level of cholesterol in the blood.

Good sources are butter, lard, cheese, soft fat on meat, olive oil, sunflower oil, some fish, meat, and eggs. It is the most concentrated source of energy. Access use will, subsequently, be stored as fat.

How to choose a Nutritional Meal. Butter Milk Cheese and Eggs

  • Fibre

Dietary fibre occurs only in plant foods. The best way to have an adequate intake is to have wholemeal bread, wholegrain cereals, oats, vegetables and above all, a variety of fruit regularly. It helps lower cholesterol, constipation, and in addition, helps with blood sugar regulation.

  • Vitamins

There is a whole range of vitamins are available, to consume for good health, all can be found naturally. Vitamins act mainly as enzymes and co-enzymes facilitating the metabolic process in the body, and most importantly, the multiplication of blood and body cells.

Two types of vitamins 

Fat Solubles

Vit A: Retinoid found in fortified milk, cheese, cream, butter, fortified margarine, eggs, liver

  • Vit A Beta-carotene: (from plant sources) Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin, liver, papaya and milk.
  • Needed for vision, mucous membranes, bone and tooth growth, immune system health, soft tissue, healthy skin and may lower prostate cancer risk.
  • Vit D: Found in fatty fish, cod liver oil, milk, egg yolks, liver, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D.
  • Needed for proper absorption of calcium which is stored in bones
  • Vit E: Found in wheat germ oil, banana, almonds, eggs, greens, polyunsaturated plant oils (soybean, corn, cottonseed, safflower, sunflower oil), leafy green vegetables, whole-grain products; liver; nuts and seeds
  • Antioxidant, have good skin and protects cell walls
  • Vit K: Found in spinach, kale, broccoli, Brussels sprouts, tomato, soybeans, meat, turnips, lettuce, fruits, asparagus, also produced in the intestinal tract by bacteria and needed for blood clotting


How to choose a nutritional meal. Pork chops and potatoes and tomato

  • Vit B1: Thiamin found in eggs legumes, whole grains, butter, milk, peas, meat, potato and pork chops


  • Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function.
  • Vit B2: Riboflavin found in eggs, greens, soybeans, cheese, meat, milk.
  • Helps convert food into energy. Needed for healthy skin, hair, blood, and brain
  • Vit B3: Niacin found in dairy, eggs, fish, enriched cereals, peanuts, potato, mushrooms.
  • Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous systembroccoli for good health
  • Vit B5: Pantothenic acid found in mushrooms, cauliflower, broccoli, chicken, egg yolk, whole grains, avocados, tomato products.
  • Convert food into energy. Help make lipids (fats), neurotransmitters, steroid hormones, and haemoglobin.
  • Vit B6: Pyridoxine found in avocado, legumes, banana, watermelon, pulses, peas, fish, potato, tofu, dried fruits and nuts.
  • Aids in lowering homocysteine levels and may reduce the risk of heart disease. Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function
  • Vit B7: Biotin found in tomatoes, romaine lettuce, carrots, whole grains, organ meats, egg yolks, soybeans, and fish
  • Help convert food into energy and synthesize glucose. Help make and break down some fatty acids. Needed for healthy bones and hair.
  • Vit B9: Folate found in greens, organ meats, beans, lentils, How to choose a nutritional meal. Asparagus.fortified grains and cereals, asparagus, legumes like black-eyed peas and chickpeas, orange juice, tomato juice.

Essential for new cell creation helps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of childbearing age since women may not know they are pregnant in the first weeks of pregnancy.

Can lower levels of homocysteine and may reduce heart disease risk.

May reduces the risk of colon cancer.

Helpful in preventing the risk of breast cancer risk among women who consume alcohol.

  • Vit B12: Found in eggs, meat, liver, cheese, milk, poultry, fish, fortified cereals, fortified soymilk
  • Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA
  • Vit C: Ascorbic acid found in guavas, broccoli, red peppers, tomato, orange, lemons, grapes, fruits and fruit juices (especially citrus), potatoes, broccoli, spinach, strawberries, tomatoes, Brussels sprouts.

 How to choose a Nutritional Meal. Fresh vegetables and fruit VIT C

May lower the risk for some cancers, including those of the mouth, oesophagus, stomach, and breast.

Long-term use of supplemental vitamin C may protect against cataracts.

Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls.

  • Assist in making the neurotransmitters serotonin and norepinephrine. Acts as antioxidant, neutralizing unstable molecules that can damage cells. Boost the immune system.
  • Choline: eggs, beef, peanuts, cauliflower, spinach, beets, dairy products, meat, poultry, fish and shellfish.
  • Assist in making and release the neurotransmitter acetylcholine, which aids in many nerves and brain activities. Plays a role in metabolizing and transporting fats.

Minerals Your Body Need


  • Most of the minerals in a human diet come from eating plants and animals or from drinking water.
  • It is the inorganic chemical elements in your diet and body. Sodium, Chloride, Calcium, Potassium, Phosphorus, Magnesium, Iron and Sulfur will be needed in a balanced admission from the food you eat.
  • Calcium and Phosphorus and to a lesser extent Magnesium are used in building up the skeleton and teeth.
  • Iron is needed for the formation of Hemoglobin and Myoglobinto transport oxygen around the body and inside the muscles. Contracting and relaxing muscles, including the heartbeat. It is similarly, responsible for the electric impulses, running along with the nerve network.
  • Fluorine is essential in strengthening the teeth and bones.
  • Chromium is part of the glucose tolerance factor. It enhances the action and activity of insulin in the metabolism of carbohydrates.
  • Zinc is essential for normal maturing of sexuality, and for healing wounds.
  • Copper interacts with iron to form haemoglobin and, furthermore, occurs in melanin pigments in your skin and hair.
  • Sodium regulates the balance of fluids in the body. Eating habits promote overconsumption of sodium [normal table salt] and has, therefore been linked to high blood pressure. The use of Himalayan or Ocean salt is a better option.
  • Potassium acts in conjunction with sodium, first of all, in the transmission of nerve impulses and is also involved in many enzyme complexes.

Water is Essential

Your body needs water like it needs oxygen. It is a cleansing agent as well as an anti-ageing substance because it hydrates the skin to prevent wrinkles.

Water glass bottle with fruit floating inside

The chemical reaction in your cells takes place with water. The body consists of 65% water, and the blood transports substances dissolved in water, and as a bonus, cools you down.

You need to drink at least 1.5 to 2 litres of water per day in normal circumstances. Add mint leaves, cucumber, lemon and fruit to flavour the water naturally.

It is needed for energy to keep going, growth and repair to replace old or damaged cells and to hydrate the body and skin.

Certain chemicals from the different categories of food are needed for these reactions to achieve good health. Your body can ultimately only get it from the food you eat transported with the blood and the help of water. On the other hand, not all substances in a bottle of water you buy, are always good for you.


This my darling is the long and short of healthy foods. How to choose a nutritional meal will be easy if you know the value of foods. It will be no problem to substitute.  It is all about making wise choices, and with this knowledge, it will be easy to plan a healthy menu.

Enjoy what you eat!

Gran Stella


Inspire Motivate And Empower The Next Generation


2 Comments on “How to Plan a Nutritious Healthy Meal”

  1. What a very smart way to present a healthy diet. I love the legacy that you are giving your grandchild and I am sure that have managed to hit on a niche that is very unique. Well done – I will subscribe to see more

    1. Hi Mariella,
      The fact that we get told what to eat, but never the reasons and benefits why motivated me.
      It is not only a balanced meal that counts but the values and advantages it has on the body as a whole.
      Not just weight loss in mind. The only way to lose weight is portion control.
      Thank you for stopping by and a very motivating comment
      You are welcome and see you soon.
      Kind Regards

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