National Nutrition Week 2024: Make your meals healthier with these 8 changes in your diet

Whole foods, such as fresh vegetables, fruits, whole grains, and legumes, provide more nutrients compared to processed options. (Image: Canva)

World Nutrition Week is an annual celebration dedicated to raising awareness about the importance of good nutrition and healthy eating habits. It serves as a reminder of how vital balanced, nutrient-dense meals are for maintaining overall well-being and preventing chronic diseases. In today’s fast-paced world, where convenience often trumps health, it’s essential to rethink our approach to meals, ensuring they provide the right mix of vitamins, minerals, proteins, healthy fats, and fibre. Whether you’re preparing a simple salad or a more elaborate dish, making small, intentional choices can significantly enhance a meal’s nutritional value. Dietician Shradha Negi talks about 8 ways one can make any meal nutritious with fewer ingredients.

Focus on whole foods

Whole foods, such as fresh vegetables, fruits, whole grains, and legumes, provide more nutrients compared to processed options. They are rich in essential vitamins, minerals, and antioxidants, which promote overall health. By choosing whole foods, you reduce the intake of unhealthy additives and ensure a cleaner, more nutritious meal.

Choose high-quality protein

Protein is crucial for muscle repair, hormone production, and overall health. High-quality sources like eggs, legumes, tofu, and lean meats provide essential amino acids and keep you full longer. These ingredients can be used in small quantities but have a significant impact on both the nutritional profile and satiety of your meal.

Add healthy fats

Healthy fats, such as those from avocados, olive oil, nuts, and seeds, are essential for brain function, energy, and absorbing fat-soluble vitamins. A small amount of these fats can transform a meal, adding richness and satisfaction without compromising health. They provide essential fatty acids and support cardiovascular health.

Include fibre

Fibre aids digestion, regulates blood sugar, and promotes satiety. Adding fibre-rich foods like leafy greens, whole grains, or legumes boosts meal nutrition with minimal ingredients. Fibre helps slow digestion, which can help you feel full longer and support a healthy gut, ensuring balanced blood sugar levels throughout the day.

Also see: How walking more, fruits in daily diet, and adequate sleep can lead to a healthier, happier life

Use herbs and spices

Herbs and spices enhance flavour without the need for calorie-laden sauces or excessive salt. Ingredients like turmeric, ginger, garlic, or basil add depth to a meal while offering health benefits like anti-inflammatory properties. This makes the meal flavourful, reduces sodium intake, and provides beneficial antioxidants and phytochemicals.

Include a variety of colours

A colourful plate ensures you’re consuming a wide range of nutrients. Each colour in fruits and vegetables represents different vitamins and antioxidants. For example, red tomatoes are rich in lycopene, while orange carrots provide beta-carotene. This variety improves overall health, boosts immunity, and makes meals visually appealing.

Simplify with one-pot or bowl meals

One-pot or bowl Meals, such as soups, stews, or grain bowls, are efficient and nutritious. By combining ingredients like grains, vegetables, proteins, and fats, you can create balanced, filling dishes without needing multiple side dishes. This method saves time, minimises ingredients, and ensures every bite is packed with nutrients.

Practice portion control

Portion control helps you manage calorie intake while ensuring balanced nutrition. By using smaller amounts of calorie-dense foods like nuts or oils and pairing them with nutrient-dense but low-calorie options like vegetables, you can maintain a healthy diet. Proper portions prevent overeating and support long-term health goals.