Decoded: Masaba Gupta’s ‘easy, healthy’ dinner

Clinical dietitian Garima Goyal gave us an insight into this dinner combination.

“From crisp greens to protein-packed delights, making a dinner plate that is both nourishing and tasty is indeed an art. When we put together different ingredients it is super important to know, how much your plate is balanced,” said Goyal.

Brown rice

While white rice may be a staple in many diets, choosing brown rice provides a more nutrient-dense option. “Brown rice retains its bran and germ layers, which contain valuable nutrients like fiber, B vitamins, and minerals such as magnesium and phosphorus. These nutrients are stripped away during the refining process that produces white rice, leaving behind a carbohydrate-rich grain with fewer nutrients,” said Goyal.

However, rice remains your source of carbohydrate and it is important you don’t go overboard with it. Adding any vegetables daily to it makes the perfect option to prevent blood sugar spikes and also ensures satiety, added Goyal.

Potato stir fry

While potatoes are always portrayed as villains on a healthy plate, consuming them the right way can maximise their benefits. Stir-frying potatoes is a healthy choice as it requires minimal oil and quick cooking, thereby preserving nutrients. “The high heat caramelises the exterior while maintaining the potato’s natural goodness,” said Goyal.

Lemon fish

Rich in lean protein and omega-3 fatty acids, fish supports heart health and brain function. “The addition of lemon enhances flavour without excessive sodium, encouraging a balanced diet,” Goyal apprised.

Take a look at Masaba’s dinner (Source: Masaba Gupta/Instagram Stories)

Baked vegetables

Adding a cup of baked or stir-fried vegetables adds more fibre, vitamins, and minerals to the diet. “Roasting brings out their natural sweetness and crispiness while preserving vital nutrients. A rainbow of colours signifies a diverse nutrient profile, supporting your well-being,” said Goyal.

Why have an early dinner?

Studies have shown that consuming dinner earlier in the evening can positively impact metabolism, weight management, and overall health.

• Better digestion: By eating early dinner, you give adequate time for your body to digest which helps in reducing acid reflux and other digestive symptoms.
• Weight management: Eating an early dinner can aid in weight management by allowing the body more time to process and burn calories before resting.
• Improved sleep: Consuming dinner at least two hours before bedtime can lead to better sleep quality and reduced disturbances during the night.

Here’s why you should opt for a balanced meal (Source: Getty Images/Thinkstock)

“Incorporating an early dinner into your routine could have profound positive effects on your health and well-being. However, eating dinner as early as 6 pm or 7 pm may not be everyone’s cup of tea. Depending on your sleep time and work pattern, this could change. So, consult a dietitian to know more about the healthy lifestyle that suits your typical day,” said Goyal.

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