How to build a nutritious meal
Ways to enhance nutritional value of meals
- Incorporating protein-rich foods, vegetables, or fruits into meals with refined carbohydrates.
- Opting for lower sodium options.
- Introducing whole grains wherever possible.
Maintain the mindset of "What can I add to this meal?"
Creating nourishing meals doesn't need to be complex.
Here are some ideas:
- Mix frozen peas into boxed macaroni.
- Use whole grain bread for grilled cheese and pair it with lower sodium tomato soup.
- Add a boiled egg to ramen noodles and reduce the amount of salty seasoning.
- Enjoy a whole grain turkey sandwich with an apple.
- Have nacho chips topped with black beans, cheese, and salsa.
- Prepare whole grain pasta with tomato sauce and bagged spinach.
Nourishing Snack Ideas
- Apples sprinkled with cinnamon
- Oatmeal with fresh berries and hemp hearts
- Whole grain toast with canned tuna
- Plain popcorn
- A handful of nuts, pumpkin or sunflower seeds
- Whole grain toast with nut butter and banana
- Green leafy salad with orange sections and almonds
- Lower fat yogurt topped with frozen berries and walnuts
- Lower fat cheese and whole grain crackers with cherry tomatoes
- Sliced cucumber and red pepper with hummus or lower fat yogurt dip
- Whole grain crackers topped with lower fat cottage cheese and peach slices
- Whole grain English muffin topped with apple slices and melted lower fat cheese