Nutrition and meal planning tips

Importance of a balanced diet:

1. Nutrient Intake: A balanced diet provides the body with essential nutrients, including vitamins, minerals, carbohydrates, proteins, and healthy fats, which are crucial for overall health and well-being.

2. Weight Management: Maintaining a balanced diet helps control calorie intake, promoting a healthy weight and reducing the risk of obesity-related health issues.

3. Disease Prevention: A diet rich in fruits, vegetables, whole grains, and lean proteins can lower the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

4. Energy Levels: Consuming a variety of nutrients from different food groups ensures consistent energy levels, preventing energy spikes and crashes throughout the day.

5. Digestive Health: Fiber from fruits, vegetables, and whole grains aids in digestion, prevents constipation, and supports a healthy gut microbiome.

Below are three healthy and easy-to-prepare recipes that can be included in a balanced diet:

1. Quinoa and Vegetable Stir-Fry:

• Cook quinoa according to package instructions.

• In a pan, sauté a variety of colorful vegetables (e.g., bell peppers, broccoli, carrots) in a small amount of olive oil.

• Add cooked quinoa and stir-fry sauce (low-sodium soy sauce or a homemade sauce with ginger and garlic).

• Toss everything together until heated through and serve.

2. Baked Salmon with Roasted Vegetables:

• Preheat the oven to 400°F (200°C).

• Place salmon fillets on a baking sheet, drizzle with olive oil, and season with salt, pepper, and your choice of herbs (e.g., dill, rosemary).

• In a separate pan, toss mixed vegetables (such as carrots, Brussels sprouts, and sweet potatoes) with olive oil, salt, and pepper.

• Roast both the salmon and vegetables in the oven for about 20-25 minutes or until the salmon flakes easily and the vegetables are tender.

3. Greek Yogurt Parfait:

• Layer Greek yogurt (plain or flavored) with fresh berries (e.g., strawberries, blueberries), granola, and a drizzle of honey.

• Repeat the layers until you have a satisfying and nutritious parfait.

• Greek yogurt provides protein and probiotics, while berries offer antioxidants and fiber.

These recipes are not only nutritious but also easy to prepare, making them suitable for a balanced diet that supports overall health and wellness. Remember to customize these recipes according to dietary preferences and restrictions.