What is Healthy Eating

Part of getting prepared for Ramadhan includes getting a clear idea about what is healthy eating.

Julia Ross, a pioneer in nutritional psychology and eating disorders and author of the book titled “The Mood Cure”, has developed an eating guideline that is a great deal more clear than the food pyramid.

Her plan spells out exactly how much fats, protein, vegetables, water each person needs for optimal health.

There are no gray areas or guessing what and when to eat. You will notice that sweets are not on this eating guide. That is because sugar is the main cause of so many health problems including diabetes, depression, and mood swings.


Each person needs to eat 10-30 grams per meal. The ideal is 20 – 30 grams.

Eating less than 20 grams of protein in a meal will leave you hungry, moody, and  nutritionally compromised. You will be more likely to snack on high-carb foods or sugary treats. You will also be more likely to over eat at a later meal.

Choose from lamb, fish, chicken, turkey, (a palm-of-you-hand-size portion), eggs, cottage cheese, beans, grains, nuts, seeds, or protein powder.

Here is a quick list of the grams of protein in some of the most common foods:

  • Buttermilk 1 C :: 8 grams
  • Cheese, firm 1 oz :: 6-10 grams
  • Cheese, soft 1 ounce :: 2 to 4 grams
  • Cottage cheese 2/3 C. :: 30 grams
  • Eggs (1) :: 6 to 7 grams
  • Fruits :: 1 gram
  • Meat, fish, poultry 3 to 4 oz ::-20 grams
  • Milk 1 C. :: 8 to 10 grams
  • Nuts ¼ C (4 T) :: 2 to 7 grams
  • Oatmeal, cooked 1 C. :: 6 grams
  • Rice, cooked 1 C. :: 6 grams
  • Seeds 1 ounce (2 T) :: 6 grams
  • Tuna ½ can (3 oz) :: 22 grams
  • Yogurt 1 C. ::  8 to 10 grams

As you can see from the list, it is easy to decide what to eat when a person sets a goal to eat 20 to 30 grams of protein per meal.


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