Healthy Dinner- What you eat at dinner can have a huge impact on your health. Choosing a healthy and delicious dinner menu is very important for the health of you and your family at home.
Do not choose foods that only make you full. However, look for foods that can make you full, as well as healthy.
Recommended delicious and healthy dinner menu
If you are looking for a dinner menu that is not monotonous, you are reading the right article. In addition, the following menu for dinner is also easy to cook at home.
Keep in mind, that dinner prepared at home, is believed to improve the quality of diet and prevent weight gain. Therefore, get to know some of the delicious and healthy dinner menus below.
1. Healthy Italian “omelet”
One simple dinner menu is from eggs, such as an omelet. Not only Indonesia who likes to cook omelets. It turns out that the Italians also like to make the frittata.
Frittata is a food whose basic ingredients are eggs that can be your dinner menu, you know. In addition to eggs, just mix vegetables into the frittata, such as mushrooms, spinach, or scallions.
Just imagine, eggs and spinach can meet as much as 26 percent of the daily requirement of vitamin A. Vitamin A can maintain eye health and prevent night blindness or night blindness. If you can, cook this Italian omelet with olive oil or avocado oil.
2. Zucchini noodles for Healthy Dinner Menu
Noodle lovers should try the zucchini noodles, for a delicious yet healthy dinner snack. This noodle comes from Japanese cucumber, which is very low in calories. Just imagine, one cup of zucchini has only 19 calories.
For this dinner menu, just combine zucchini with other healthy foods, such as chicken breast for example.
Chicken breast is a good source of protein. In addition, chicken breast also does not contain high fat. In addition, chicken breast also has phosphorus, selenium, vitamin B6, and niacin.
3. Chicken and quinoa for Healthy Dinner Menu
Quinoa is a healthy food that comes from the Chenopodium quinoa plant. These seeds contain omega-6 fatty acids and folic acid.
Combine a bowl of quinoa with chicken breast, which is low in fat and high in protein. Boil the quinoa in boiling water, until the boiling water has completely absorbed the quinoa. When ready to serve, serve the quinoa in a bowl, along with the chicken as a “topping”.
4. Tempeh and tofu for a Healthy Dinner Menu
Another simple dinner menu is a source of protein, tofu, and tempeh. Don’t get me wrong, although tempeh and tofu don’t sound fancy, they can provide a quality satiety feeling and also various health benefits.
One cup (166 grams) of tempeh already contains 31 grams of protein. No wonder tempeh can give you a feeling of fullness longer.
Likewise with tofu, which is believed to be the best source of protein for vegans and vegetarians. In fact, tofu is also claimed to be able to reduce levels of bad cholesterol (LDL).
This healthy and delicious dinner menu teaches us not to judge food only by its appearance or price, but also by its nutritional content.
Fish, especially salmon, tuna, to mackerel is one type of healthy food at night that should not be missed. Just imagine, the combination of vitamin D and omega 3 fatty acids contained in fish, is believed to help you sleep better.
No wonder, because this healthy menu can stimulate the release of the hormone serotonin in the body. In fact, in one study, respondents who ate 300 grams of salmon 3 times a week for 6 months fell asleep faster than those who ate chicken or pork.
Just mix the fish that have been steamed or grilled, with your favorite vegetables. Besides being delicious, of course, the menu for dinner is also healthy.
6. Spinach Soup
Green vegetables such as spinach are a healthy dinner menu and do not make you fat. Just imagine, spinach is very low in calories and carbohydrates. However, spinach has a lot of fiber, which can help you feel full.
In addition, spinach also contains calcium which can help the body burn fat more effectively.
Just add other vegetables to the spinach for dinners, such as corn or chopped tomatoes.
7. Cauliflower rice and chicken
Cauliflower rice is a healthy substitute for rice and is also low in carbohydrates. Currently, there are many cauliflower fried rice sold in the market. In addition, the taste of the dinner menu for the family is also delicious, especially when combined with high-protein foods such as chicken. Do not forget to add pepper and salt to the chicken, to enrich the taste.
8. Chicken and vegetable soup
Chicken soup, healthy dinner menu. From children to adults, it can be hard to say “no” to a warm chicken soup filled with vegetables.
Besides being healthy, eating chicken and vegetable soup can also soothe the throat. In addition, the dinner menu is also healthy, considering the many vegetables in it.
Not only potatoes, but you can also add carrots or cauliflower to it. Potatoes can reduce inflammation and constipation. Carrots are claimed to prevent cancer because they contain carotenoids.
9. Fruit salad
For those of you who want to have a casual dinner with the family, just serve a fruit salad. Fruit salad is a food that does not make you fat at night. This dinner, which contains a variety of vitamins and nutrients, is suitable for children to adults to eat.
This dish is especially suitable for those who are on a diet. This is because fruits are low in calories and high in fiber. In fact, fruits can indeed lose weight and reduce the risk of diabetes, cancer, and high blood pressure.
If you are not too hungry, try eating yogurt in the evening. Besides being healthy, it turns out that yogurt is a healthy dinner menu that can prevent hunger the next morning.
This happens because yogurt contains casein protein. According to studies, if you eat protein at night, then the next morning you will avoid feeling hungry. If you can, choose yogurt that is low in fat and low in sugar.