3 min readNew DelhiSep 26, 2023 09:10 AM IST
First published on: Sep 26, 2023 at 09:10 AM IST
Prioritising healthy meals is the most crucial prerequisite in nurturing our overall well-being. Nutrient-rich foods not only fuel our bodies but also support our mental health. As such, by incorporating a balanced diet, one enables themselves to lead healthier, more fulfilling lives.
However, building a healthy meal may not be as easy as it seems, and many people struggle to plan a balanced meal. If you are one of them, you don’t have to worry more as Bhakti Kapoor, a nutritionist, has just made nutrition simple!
Taking to Instagram, she wrote, “Here are some key tips to help you on your journey to crafting balanced, nourishing meals that leave you feeling your best!”
*Variety of foods: Embrace the rainbow. Incorporate a diverse range of fruits, veggies, whole grains, lean proteins, and healthy fats into your plate. Each colour represents unique nutrients your body craves.
*Balance your blood sugar: Keep energy levels steady by combining complex carbs, lean proteins, and healthy fats. This trio helps stabilise blood sugar and keeps those cravings at bay.
*Portion sizes: Practise portion control. Listen to your body’s hunger cues and aim for balanced servings to avoid overeating.
*Make gradual changes: Small, sustainable changes over time lead to lasting results. Start with one healthy swap or habit at a time.
Sushma PS, Chief Dietician, Jindal Naturecure Institute, Banglore added that making a nutritious meal includes making deliberate decisions that fuel your body and promote general well-being. “Lay a foundation of lean protein, like tofu or lentils, first. Protein is necessary for both general growth and muscle repair,” she said.
The expert further suggested filling your plate with vibrant vegetables like bell peppers, spinach, or broccoli. “These vegetables provide a variety of vitamins, minerals, and dietary fibre that support healthy digestion. Include complex carbohydrates in your diet, like brown rice or whole-grain pasta, to provide the fibre and long-lasting energy you need to feel satisfied and full,” she told indianexpress.com.
According to the expert, avocados, almonds, and olive oil are also good sources of healthy fats that improve brain function, safeguard your organs, and facilitate the absorption of fat-soluble vitamins.
“Use herbs, spices, and little to no salt to season your food to improve flavour without consuming too much salt. Stay hydrated by drinking water or herbal tea rather than sugary drinks. Portion control is important to prevent overeating. When putting together a healthy lunch, it’s crucial to achieve a balance between variety and nutrient-rich meals that promote your overall health and well-being,” the dietician concluded.
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Build a healthy diet routine for your well-being (Source: Getty Images/Thinkstock) 
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