Integrated Healthy Meals | say and indicate

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aEating healthy, integrated meals helps to achieve a healthy and fit body free from serious diseases such as obesity, heart disease and diabetes, and there are many foods that contain the nutrients the body needs and the greatest amount of nutrients can be obtained from a small snack, and the main reason for this is to the ingredients that went into the preparation of this meal, and in this article will be about healthy integrated meals.

Integrated healthy meals

Integrated healthy meals

A healthy integrated meal is one that contains a variety of nutrients such as vitamins, proteins, and minerals. In order to get an ideal disease-free body, you need to get integrated nutrition. There are many foods, vegetables and fruits that contain all the nutrients the body needs.

The nutrients that the integrated meal must contain

The body needs many nutrients, and you need to eat meals that contain all of the nutrients, and a healthy meal is one that contains all of the nutrients. Examples of nutrients that should be included in the integrated meal are:

Fresh fruits

Fruits contain a large number of nutrients, and fruits are a rich source of carbohydrates and sugars, and they are used in making desserts as a substitute for sugar.


Vegetables contain a large number of nutrients, as they contain a large number of vitamins and minerals of all kinds, such as calcium and manganese. Leafy vegetables are among the best types of vegetables. Examples of leafy vegetables include cabbage, spinach, and peas.


Your main meals should contain cereals, whether these cereals are used whole or flour extracted from these cereals, such as oatmeal which is extracted from oat grains, and flour which is extracted from wheat, because flour wheat helps provide the body with the sugars it needs to regain activity and vitality.


The body also needs to get a sufficient amount of fats, but here we are not talking about harmful fats, but rather about healthy fats that help blood vessels to transport oxygen to all parts of the body. Examples of Items that contain healthy fats are coconut oil, cashew oil, olive oil and other Different types of oils that can be extracted from fruits and nuts.


Milk and products made from it, such as curds, cheese and yogurt, contain a large number of nutrients, which are vitamins, minerals, calcium and proteins. Calcium helps strengthen the muscles of the body and reduce the risk of osteoporosis, in addition to helping improve heart health. .


Protein is one of the most important nutrients the body needs because it helps build strong bones and improve heart health. Protein can be obtained from eggs, poultry, meat, fish and milk. Vegetarians who don’t eat meat can also get protein from vegetables.

Also Read: The Best Cheap and Healthy Diet to Lose Weight

Ways to prepare healthy integrated meals

Integrated healthy meals
Integrated healthy meals

Healthy integrated meals are those meals that contain a number of all the nutrients the body needs, such as vitamins, proteins and minerals, which help provide the body with the energy it needs to go about its daily life and learn how to prepare healthily. integrated meals, see the following points:

Grilled Falafel

Grilled falafel is considered one of the most important healthy meals that help provide the body with many nutrients.

  • Bunch of chopped parsley.
  • Small chopped onion.
  • 2 minced garlic cloves.
  • A teaspoon of ground cumin.
  • A small spoonful of salt.
  • A teaspoon of black pepper.
  • 1 cup soaked beans.
  • 1 cup oil.

how to prepare

  • The oven is heated to a temperature of 200 degrees Celsius.
  • Chop beans that have been soaked overnight.
  • We grind all the ingredients in a blender until a cohesive paste is obtained.
  • We form the dough into disks.
  • Place the tray in the oven for at least a quarter of an hour until cooked, then ready to eat.

Potato Eggs

Egg and potato flour contains a large number of nutrients such as protein and calcium that the egg component contains, and the sugars are obtained from the potato component. This recipe is made up of :

  • Three pieces of butter.
  • Two sweet potatoes.
  • Bunch of chopped green parsley.
  • 3 minced garlic cloves.
  • A small pinch of salt.
  • A small spoonful of ground cumin.
  • A small spoonful of black pepper.
  • Six eggs.
  • Half a cup of mozzarella cheese.

how to prepare

  • Cut the potatoes into small cubes.
  • Put the pieces of butter in a frying pan.
  • Fry potatoes in butter until golden brown.
  • We put the eggs and spices on the potatoes and mix all the ingredients well. When the recipe begins to mature, we put the mozzarella cheese in it until it melts and the meal is ready to eat immediately.

The Nutrients in Egg and Potato Flour

  • Fat: 23 grams.
  • Protein: 16 grams.
  • Sodium: 651 grams.
  • Calories: 395 grams.
  • Cholesterol: 461 grams.
  • Carbohydrates: 3 grams.

Nutrients in Grilled Falafel

  • Protein: 4 grams.
  • Sodium: 261 grams.
  • Sugars: 2 grams.
  • Carbohydrates: 13 grams.
  • Fat: 6 grams.
  • Fiber: 3 grams.
  • Calories: 128 grams.

Integrated healthy meals for kids

The nutrition system for children is similar to the diet for adults, where the child must eat ingredients that contain all the nutrients, similar to the nutrients an adult receives. Examples of nutrients that the child’s body needs are vitamins, carbohydrates, proteins, fats. , and minerals. The child varies in how much food he needs, and the older the child, the larger the meal should be. The nutrients and foods that the child needs are:


This mineral is one of the minerals that the child’s body needs the most because it helps build muscle and strengthen bones, in addition to its ability to improve heart health, and calcium also helps reduce the risk of osteoporosis.


The child needs to eat vegetables of all kinds as they contain all the nutrients of proteins and minerals, and leafy vegetables are among the best types of vegetables like spinach, cabbage and peas.


Protein is one of the most important nutritional supplements that a child’s body needs, and protein can be obtained by eating fish, meat, poultry, eggs, legumes and other foods containing protein, but we must be careful not to eat too much meat that contains many fats.


Vitamins are considered to be one of the most important nutritional supplements that the child’s body needs, and the types of vitamins to be obtained differ, such as vitamins B, A and D. Vitamins can be obtained by eating fruits of all kinds, whether fresh or dry or fresh juice, but it is not recommended to give the child industrial juices because they contain very harmful industrial substances, in particular sugar substitutes which are added in these juices, which cause an increase in the number of carbohydrates in the child’s body. As a result, the child will suffer from serious diseases such as diabetes, heart disease and obesity.


Milk and products extracted from it are the main source of protein, and examples of products extracted from milk are: curd, yogurt and cheese.


Many people believe that fat is something very harmful to health, that there are healthy fats that help transport oxygen carried by the arteries to all parts of the body, so this type of fat is considered one of the most important and healthy nutritional supplements. fats can be obtained from nuts of all kinds or by eating meat


Cereals are one of the nutrients that contain all the nutritional supplements a child needs. Examples of these cereals are popcorn, rice, wheat or other cereals. It is advisable to give the child a small amount of such cereals and not to overdo it. .

Therefore, we have come to the end of our article on healthy integrated meals, and we hope that we have managed to provide all the information and details related to ways to achieve healthy integrated meals and identify the nutrients that the body of the child and the adult Needs.

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