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How To Create A Well-Balanced Dinner Menu

February 7, 2011 12:00 PM

You’re running a tight schedule while trying to eat healthy and lose weight. At the same time, your looking after your spouse and maybe even a teen or two.

You’re excited about feasting on steamed vegetables with an egg white omelet for dinner tonight. Don’t dare try serving the same to your meat and potato guy or growing, ravenous teen.

Skimping on dinner will not get you too far. You don’t get the proper energy and nutrition and chances are you’ll be heading back to the refrigerator or pantry a short while later.

Contrary to popular belief, eating a well-balanced meal every night will, in fact, lend a hand in losing weight by putting a brake o the endless after-meal snacking habit. An added bonus- you’re setting a great example for others around you by modeling healthy eating habits. All who are present together at the same dinner table should be eating the same healthy menu.

So, what does a balanced meal include? It consists of starch, protein, and vegetables. Top it off with a serving of fruit or dairy and you have a well balanced, filling meal that will leave all satisfied.

Some ideas for a well-balanced menu:


  • Fish
  • Chicken or other poultry- keep it skinless
  • Extra-lean beef, ground chicken or turkey breast
  • Beans
  • Eggs- One yolk per person per day
  • Tofu


  • 100% whole grain products- ie: bread, pita, tortilla, pasta and crackers.
  • Brown or wild rice
  • Sweet and white potatoes
  • Corn- officially a vegetable, but high in carbohydrates


  • Fresh vegetables cut up and dressed with olive oil, lemon juice, salt and pepper.
  • Roasted, baked or steamed vegetables
  • Frozen vegetables
  • Canned vegetables- should really be used as a last resort since some nutrients are lost from the canning process. However, canned vegetables are better than no vegetables.

Posted by Jennifer Welsh at 12:00 PM

Filed under: How-ToGeneral

Tags: dinner, healthy eating

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