6 Ways to Make Your Meals Healthier

Whatever your age and life stage, consistently making healthy meals can feel daunting. Busy schedules, varied preferences, and the availability of prepackaged meals all make it tempting to forgo nutrition for convenience.

Preparing meals that please the palate and nourish the body need not be complicated, however. Here are several ways to whip up healthy and satisfying meals.

Fresh is often best. Though processed foods and ingredients tend to keep longer, they generally contain preservatives and additives that may lower nutritional value. Healthy, whole foods are loaded with vitamins, minerals, and phytochemicals that help nourish vitality and protect against disease.

You can usually taste the difference too, making your eating experience much more varied and pleasurable. It might take a bit of experimenting to modify your shopping habits to eat more fresh foods, but the benefits are well worth the effort.

Sources such as Gundry MD can provide helpful ideas and inspiration. You may even discover new farmers' markets and community support along the way - a healthy bonus!

A few simple ingredient substitutions can go a long way toward making your meals healthier. Consider replacing low-fiber enriched pasta with whole wheat or protein varieties.

When making a casserole or quiche, scale back on the meat portion slightly, and increase the volume of vegetables; this adjustment will reduce calories and add vitamins and fiber to the dish.

Other creative approaches might include using pureed cauliflower in place of cream, cooking with wine instead of oil or butter, or using natural sweeteners instead of sugar. Let out your inner chef! Small incremental changes can reap big nutritional rewards.

It's possible to make tasty, healthy meals using a variety of cooking methods. As an alternative to deep frying, try using the oven to roast your dish to crisp perfection in a tray or on the grill. Brushing on a flavorful, nutritious oil such as olive or sesame brings savory goodness to meats and vegetables, and a texture that rivals deep frying.

Steaming vegetables is quick, easy, and preserves key nutrients — not to mention just the right tenderness. Steam baskets come in many sizes and shapes and there's sure to be one that fits your budget and cooking style.

Stir-frying is a time-honored way to quickly cook meats and vegetables that allows for active participation in the process, and an abundance of inventive possibilities. Poaching delicate foods only requires a pot, liquid, and a bit of patience - for tender, succulent results.

One of the most satisfying ways to make meals healthier and more exciting is to explore and use the astonishing array of herbs and spices available to season your food. You might utilize them in the preparation, cooking, or serving process — or all three!

From the commonly used lemon zest and allspice to the most exotic international seasonings, herbs and spices not only affect the taste and texture of food but also pack a powerful nutritional punch. Cinnamon, turmeric, cayenne pepper, and ginger are four especially potent and flavorful examples.

Reducing food portions is one of the easiest ways to make a meal healthier. If a meal is both flavorful and balanced nutritionally, it will usually be gratifying in smaller portions.

A dish you cook doesn't have to be the size of a restaurant entree to be healthful and filling! Imagine half (or less!) of a restaurant portion and you'll likely be on the right track.

Setting regular meal times, sitting down to eat, and chewing food slowly are all associated with positive health outcomes. Staying in touch with body cues as you eat and allowing yourself to enjoy healthy food and community can make a big difference in your health and overall quality of life.

Setting regular meal times, sitting down to eat, and chewing food slowly are all associated with positive health outcomes. Staying in touch with body cues as you eat and allowing yourself to enjoy healthy food and community can make a big difference in your health and overall quality of life.