It can be tough to find recipes that you know your family will love, while also being convenient, budget-friendly and packed with nutrients to boost your health.
Our Sanitarium dietitians share their tips on how to identify a healthy recipe, nutritionally balance your meals and understand how to substitute ingredients for more nutritious options to transform your cooking. For instance, swapping refined grains for whole grains, choosing plant-based and lean proteins, and incorporating a variety of fruits and vegetables into your meals can increase the fibre, vitamins and minerals in your diet without sacrificing flavour.
What makes a recipe healthy?
A balanced diet is built on five essential food groups:
- Fruits
- Vegetables
- Grain foods, especially wholegrains like wholegrain bread and breakfast cereals like Weet-BixTM, brown rice, quinoa or wholemeal pasta
- Proteins, like legumes, tofu, nuts, seeds and eggs
- Dairy, including milk or calcium fortified plant-based milk alternatives like So GoodTM, yoghurt and cheese
It’s also recommended to include healthy fats in your meals, like extra virgin olive oil or other vegetable oils, nuts and avocado.
Each group plays an important role in providing the nutrients your body needs to function at its best. While you don’t need to find all five groups used in every recipe, considering them when planning your weekly menu can help ensure you choose recipes that promote a balanced, well-rounded diet rich in goodness.
Choosing the best recipe for optimal nutrition
There is no better time than now to focus on making informed food choices. By taking small, intentional steps, you can set the foundation for a healthier lifestyle that benefits you long term.
When choosing a recipe, consider the following factors:
- A balanced plate: Look for recipes that include a variety of food groups as recommended by dietary guidelines. As a guide, you want to aim for at least ½ of your meal to be made up of vegetables or salad, ¼ of your meal to be made up of grains or starchy vegies like potato and ¼ to be made up of protein-rich foods.
- Plant-based extras: If a dish doesn’t contain any vegetables, serve a smaller portion then add half a plate of salad or vegetables. Consider delicious plant-based sides like a salad or slaw to enhance your meal.
- Nutritional balance: Look for main meal recipes with fibre containing ingredients like legumes (peas, beans, lentils) or wholegrains such as wholemeal bread, rice and pastas. To identify recipes likely low in saturated fat, look for dishes with healthy fats such as olive oils, avocado, nuts and seeds. Choosing recipes lower in sodium is also important to help look after your heart health. Aim for dishes using herbs, mild spices, lemon juice or vinegars to enhance flavours.
For more information and research references check out the full article on the Sanitarium website.
