Your health is an investment, not an expense.

6 tips on how to make meals healthier

Have you ever thought about how you can make your meals healthier?

The good news is that there are many ways that we can make our meals more nutrient dense! 

It’s always a great idea to make your meals healthier because it’s important to get the right amounts of nutrition, vitamins and minerals in your diet to feel your best.

Nutrient dense meals are a varied and balanced diet, which includes fruits, vegetables, grains, protein, healthy fats and much more.

Now on to our tips for making your meals healthier:

Try these ideas to nutritionally enrich your meals:

  1. Include more fruits and veggies to your meals. Fruits and vegetables are rich in inflammation-fighting antioxidants, vitamins, minerals and fiber. Try to make half your plate fruits and veggies. 
  2. Choose whole grains. Pick whole grains over refined grains. Whole grains like brown rice and bulgur have their bran intact and thus have more fiber, B vitamins, magnesium, zinc and other nutrients.
  3. Mix up your protein. Meat is a significant source of protein, but it is encouraged to minimize the portion size you consume, especially for red meat. Try to eat smaller amounts of meat and poultry, and more fish. You can also substitute meat-based protein with plant-based protein sources such as chickpeas, beans, tofu, lentils, etc. 
  4. Add healthy fats. Fat is very filling and also helps you absorb nutrients-namely vitamins A,D,E and K. And, it tastes good! Choose unsaturated (e.g., olive oil, avocados, nuts) over saturated fats, such as butter, more often.
  5. Keep portions reasonable. Even healthy foods, when heaped onto your plate, can be too much of a good thing. We're not saying you need to measure out every bite you put in your mouth but having an idea of healthy portions before you plate your meal can help you from eating more than you intended.
  6. Limit added sugar and salt. Try to avoid food products such as white sugar, brown sugar, honey, maple syrup as well as processed food. Check ingredient labels on products and try to use sweeteners. 

The bottom line

Dr Priya Khorana recommends:

“My go to method for a balanced and varied diet, is the 80:20 rule. This method is much more sustainable than restricting yourself completely 100% of the time.

There are many suggestions above that will get you started on a healthier lifestyle by making your meals healthier.”

Dr Priya offers a free 10-minute lifestyle nutrition consultation where you can discuss how to make your meals healthier. Follow this link to book your free session.

Leave a comment