Nowadays more and more people try to eat well. But unfortunately not all of them know the basic rules of healthy nourishment. Luckily, there are simple and you can learn very fast how to create your own healthy recipes for dinner.

First off all each meal should be balanced. What does it mean? It should contain some poultry, lean meat, sea fish, seafood, some brown rice, whole wheat pasta, cereal or potatoes with their skins on, right spices and plenty of vegetables.

Second – all products must be before their expiration date.

Third – you should prepare your dishes properly. You can boil, cook, grill, roast, slow cook or steam. Avoid frying, particularly deep fat frying. This is probably the unhealthiest way to make meals. And remember – many of veggies you can simply eat fresh. They have the most vitamins and nutrients then.

Here are some examples of recipes based on the above tips:

Roasted or steamed cod with brown cooked rice and a cooked corn cob.

Roasted or steamed chicken breast with cooked whole wheat pasta, steamed broccoli and cauliflower.

Roasted or steamed salmon with bulgur wheat, fresh watercress, rocket leaves and spinach.

Roasted or steamed turkey breast with couscous and steamed Brussels sprouts.

Boiled prawns with cooked brown rice pasta, fresh chilli and cooked peas.

All of them are easy to prepare in the short time. Remember, you can mix ingredients freely to create your own recipes based on these rules.

What about spices?

You can use it as you want, but you should restrict salt. You can use Himalayan or sea salt instead. But not too much.

Some spices are exceptionally healthy, like: turmeric, curry, ginger, cumin, garlic and fresh parsley.

You should use some olive oil for roasting. You can also add a few drops of it to fresh vegetables or meals before serving.

Fourth – dinner shouldn’t provide more than 540 calories. This is the maximum. In practice you should fit this value to your individual needs. It can be 30-40 % your daily demand. But 540 calories is an extreme limit for everybody.

Fifth – avoid fizzy drinks. It contains plenty of sugar and empty calories. You can drink plain water, unsweetened red bush, green tea or fresh fruit juice. A glass of red wine to some dishes from time to time is also a good idea.

This is it! These simple rules certainly will help everyone eat well and keep a good condition.