Nowadays, more and more people try to eat well. But unfortunately not everyone knows the basic rules of healthy eating. Luckily, they are simple and you can learn very quickly to create your own healthy dinner recipes.

First of all, each meal must be balanced. What does it mean? It should contain some poultry, lean meat, ocean fish, shellfish, some brown rice, whole wheat pasta, grains or potatoes with the skin, the right spices, and plenty of vegetables.

Second – all products must be before their expiration date.

Third, you must prepare your dishes correctly. You can boil, cook, grill, roast, simmer or steam. Avoid frying, particularly deep fat frying. This is probably the unhealthiest way to make meals. And remember: many of the vegetables can be eaten fresh. They have the most vitamins and nutrients then.

Here are some sample recipes based on the tips above:

Grilled or steamed cod with cooked brown rice and cooked corn on the cob.

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

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

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

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

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

What about the spices?

You can use it however you like, but you should restrict the salt. Instead, you can use Himalayan salt or sea salt. But not too much.

Some spices are exceptionally healthy, such as turmeric, curry, ginger, cumin, garlic, and fresh parsley.

You should use a little olive oil for grilling. You can also add a few drops to fresh vegetables or meals before serving.

Fourth: dinner should not provide more than 540 calories. This is the maximum. In practice, you should adapt this value to your individual needs. It can be 30 to 40% of your daily demand. But 540 calories is an extreme limit for everyone.

Fifth: avoid carbonated drinks. It contains a lot of sugar and empty calories. You can drink plain water, red bush without sugar, green tea or fresh fruit juice. A glass of red wine with some dishes from time to time is also a good idea.

That’s it! These simple rules will certainly help everyone eat well and stay fit.