Is your Meal Wholesome?
We all eat three meals a day but the question is, Is your meal wholsesome? It is very important to give the composition of meals some thought and to make a conscious effort to make the meal filling, tasty and nutritious.
What is a wholesome meal?
A wholesome meal is one that takes work. To compose a wholesome meal you must include something from each food group. Try to include fruits, vegetables, grains, dairy, and proteins in each meal of your day. You must also reduce the
● Half of your plate should comprise of raw fruits and veggies. Raw vegetables and fruit salads act as a great source of so many important vitamins and minerals.
● Try to include
● Whenever possible include some form of dairy in your meals. It could be a slice of cheese or
● Adding some lean protein such as beans, soya nuggets, paneer, tofu or meat in your meal helps in building and repairing muscle tissue.
Oil – yes you read it right. Oil too can be wholesome with the nutrients it retains which depends on its processing conditions and the nutrients it retains post-processing. This is where I have realized a 100% physically refined oil has overall better nutrient profile than that of a blended oil. RiceBran is one such oil which has a high content of natural anti-oxidants like oryzanol (unique to rice bran oil only) & Vit. E along with Vit. A, D and Omega 3 & 6. Rice bran oil also has a high smoke point of above 180-degree Celcius which helps retain these nutrients even during deep frying and has a low absorption rate in the food. And to make it wholesome in the true sense, Ricebran Oil due its neutral taste & smell can be used in any cuisine and type of cooking, be it deep frying, regular cooking, sautéing, salad dressings or even baking.
● Find new ways to get creative in preparing your meals. Whether it is a sandwich or stuffed paratha, use healthier ingredients and cook in the right kind of oil. For instance, instead of using processed cheese, butter or mayonnaise in your sandwich,
● Reduce the quantity of table salt and sprinkle some healthy seeds like flax seeds, pumpkin seeds or chia seeds in your meals wherever possible.
● To beat the monotony, keep trying new foods like dry fruits, quinoa, amaranth, chutneys, etc. in your meals.
Whatever you do, indulge in a diet and food that is wholesome and natural and give you the nutrients in the right form be it through food or even something as unique as a quality oil.
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