Top 8 Ways To Improve Nutritional Value Of Indian Foods Naturally!

Health

Updated-on

Published on: 27-Jul-2022

Min-read-image

10 min read

Updated-on

Updated on : 18-Dec-2023

views

543 views

profile

Mahi

Verified

Top 8 Ways To Improve Nutritional Value Of Indian Foods Naturally!

Top 8 Ways To Improve Nutritional Value Of Indian Foods Naturally!

share on

  • Toneop facebook page
  • toneop linkedin page
  • toneop twitter page
  • toneop whatsapp page

Your daily meals hold the untapped potential to fuel not just your hunger but also your overall wellness. As the saying goes, "You are what you eat," and in the varied nutritive value of Indian foods, lies an array of ways to improve the nutritional value of Indian foods in your diet. In a world where nutritional deficiencies affect a significant portion of the population, exploring ways to improve the nutritional value of Indian foods becomes paramount.

Also, with 70% of Indians being deficient in vitamin D, and 50% of Indian women suffering from anaemia, it becomes essential to learn the practical ways to improve nutritional value of Indian foods.

So, reimagine your nutrition values on an Indian food plate, turning it into a source of culinary delight and optimal nutrition while exploring ways to improve the nutritional value of Indian foods for a healthy you!

Table Of Contents

  1. What Is The Nutritive Value Of Foods?

  2. 8 Ways To Improve Nutritive Value Of Indian Foods

  3. 7 Ways To Improve Nutritional Value Of South Indian Foods

  4. Nutritional Value Of Indian Foods List (Micro And Macro)

  5. The Final Say

  6. FAQs

  7. References

What Is The Nutritive Value Of Foods?

The nutritive value of foods is like a secret code revealing all the essential stuff your body needs to stay healthy, from protein foods to minerals and more. Think of your plate as a canvas, with each food item adding a special touch of nourishment.

Understanding these ways to improve the nutritional value of Indian foods helps you make smart choices for your health and lets you turn your meals into a kind of wellness masterpiece.

So, whether you are enjoying juicy fruits, exploring protein-packed legumes, or finding new ways to improve the nutritional value of Indian foods, remember that learning the nutritive value of foods is like starting a cool vibe in your kitchen.

8 Ways To Improve Nutritive Value Of Indian Foods


Let us explore the evidence-backed, effective ways to improve the nutritional value of Indian foods:

1. Include Whole Grains And Lean Proteins In Your Diet

Boost the nutritional value of Indian foods by making whole grains and lean proteins a staple in your meals. Whole grains like brown rice, one of the best foods with a low glycemic index, and quinoa are rich in fibre and essential nutrients, promoting digestive health and sustaining energy.

Additionally, lean proteins like skinless poultry, fish, and legumes contribute to muscle development and repair. According to research by the ICMR, a diet high in whole grains and lean proteins can significantly reduce the risk of chronic diseases by up to 30%.

2. Add Vegetables Liberally To Enhance Nutritional Content

Elevate the nutritive value of Indian dishes by generously adding various colourful vegetables. According to the National Institute of Nutrition (NIN), including a diverse range of vegetables in your diet ensures a broad spectrum of nutrients. 

Aim to fill half your plate with vegetables or opt for a plant-based diet to enhance the nutritional density of your meals and promote optimal health.

3. Use Healthy Cooking Oils For Nutrient-Rich Cuisine

Ways to improve nutritional value of Indian foods indeed begin by choosing healthy cooking oils like olive oil for heart-healthy monounsaturated and polyunsaturated fats. According to the WHO, replacing saturated fats with unsaturated fats can reduce the risk of cardiovascular diseases by 10%. 

Make a conscious effort to include these ways to improve nutritional value of Indian foods in your cooking to boost the nutritional profile of your meals.

4. Opt For Steaming Or Grilling Instead Of Frying

Enhance the nutritive value of Indian dishes by adopting healthier cooking methods like steaming or grilling instead of deep frying. Frying can add unnecessary calories and trans fats to your meals.

Research from the National Center for Biotechnology Information (NCBI) suggests that reducing the consumption of deep-fried foods can contribute to better heart health and lower the risk of obesity by 15%.

Also Read: Microwave Cooking Unsafe: Fact Or Myth? 

5. Choose Low-Fat Dairy For A Healthier Diet

Improve the nutritional value of Indian cuisine by opting for low-fat dairy products, one of the best Indian superfoods. Low-fat milk, yoghurt, and cheese provide essential nutrients like calcium and protein without the excess saturated fats in their full-fat counterparts.

According to the FSSAI, including these ways to improve the nutritional value of Indian foods points out that including low-fat dairy in your diet can contribute to better bone health and reduce the risk of osteoporosis by 20%.

6. Reduce Sugar Intake To Enhance Overall Health

Elevate the nutritive value of Indian foods by reducing your sugar intake. Excessive sugar consumption has been linked to various health issues, including obesity and diabetes.

The American Heart Association (AHA) recommends limiting added sugars to no more than 6 teaspoons per day for women and 9 teaspoons per day for men. By cutting back on sugar, you can lower the risk of developing lifestyle-related diseases.

7. Add Herbs And Spices Wisely For Flavorful Nutrition

Boost the nutritional content of Indian dishes by including a variety of herbs and spices. Apart from adding flavour and being antioxidant-rich foods, many herbs and spices have anti-inflammatory and antioxidant properties.

Research in the Journal of Nutrition and Food Science indicates that herbs like turmeric and spices like cinnamon can contribute to improved metabolic health and reduce inflammation.

8. Experiment With Superfoods For Maximum Nutrition

Increase the nutritive value of Indian cuisine by experimenting with superfoods like chia seeds, flaxseeds, and moringa. These nutrient-dense foods are rich in vitamins, minerals, and antioxidants.

Including superfoods in your diet can provide a significant boost to overall nutrition, supporting immune function and promoting longevity.   

7 Ways To Improve Nutritional Value Of South Indian Foods

Here are the effective ways to improve the nutritional value of Indian foods specifically for South Indian cuisine:

1. Enhance The Nutritional Value of Coconut Chutney

Elevate the nutritional content of South Indian foods with coconut chutney, a popular accompaniment. Incorporate ways to improve the nutritional value of Indian foods by adding a variety of herbs and spices to the chutney.

The antimicrobial properties of ingredients like curry leaves and the antioxidant benefits of mustard seeds can contribute to improved overall health.

2. Maximise Nutrition In Sambar Rice

Optimise the nutritional value of sambar rice by including an assortment of vegetables rich in vitamins and minerals. As sambar, a lentil-based stew, can be fortified with nutrients by adding vegetables like drumsticks, carrots, and beans.

By including diverse vegetables, you're not only improving the nutritional value of South Indian foods but also promoting a diet rich in essential nutrients.

Also Read: The Most Popular Bathua Dal Recipe

3. Boost The Nutritional Content Of Rasam

Improve the nutritional value of rasam, a tangy and spiced South Indian soup, by experimenting with superfoods like garlic and black pepper. As garlic possesses anti-inflammatory properties, while black pepper is known for its antioxidant content.

Adding these ingredients not only enhances the flavour profile of rasam but also contributes to its nutritional richness.

4. Enhance The Nutritive Value Of Pongal

Elevate the nutritional value of Pongal, a savoury rice and lentil dish, by incorporating whole grains like brown rice. According to the ICMR, substituting refined grains with whole grains can significantly increase your diet's fibre content and essential nutrients.

These simple ways to improve the nutritional value of Indian foods enhance the overall nutritional profile of Pongal, making it a wholesome and nourishing option.

5. Improve The Nutritional Profile Of Uppu Kozhukattai

Optimise the nutritional content of Uppu Kozhukattai, a steamed dumpling, by choosing healthy cooking oils like coconut or sesame oil. According to the WHO, including these oils can contribute to ways to improve the nutritional value of Indian foods. Additionally, consider adding grated coconut to the filling for a dose of healthy fats and fibre.

6. Elevate The Nutritional Value Of Idli

Improve the nutritional value of Idli, a famous South Indian steamed rice cake, by experimenting with fermented batters that include a mix of rice and lentils. Fermentation increases nutrient bioavailability, as highlighted by research from the Journal of Food Science and Technology.

7. Optimise The Nutrient Density Of Dosa

Enhance the nutritional value of dosa, a thin and crispy South Indian pancake, by choosing whole grain flours like whole wheat or incorporating millet. According to the National Institute of Nutrition (NIN), major ways to improve the nutritional value of Indian foods include grains offering a higher nutritional content compared to refined flour.

Nutritional Value Of Indian Foods List (Micro And Macro)

Note the given essential nutritional value of common Indian food that you can include:

Food Item

Macronutrients

Micronutrients

Basmati Rice

Carbohydrates, Protein

B Vitamins (Thiamine, Niacin, Folate), Iron, Magnesium, Phosphorus

Chickpeas (Chana)

Protein, Dietary Fibre

Folate, Iron, Phosphorus, Zinc

Paneer (Indian Cheese)

Protein, Healthy Fat

Calcium, Phosphorus, Vitamin D

Lentils (Dal)

Protein, Dietary Fibre

Folate, Iron, Potassium, Vitamin B6

Spinach (Palak)

Dietary Fibre, Protein

Iron, Calcium, Vitamin A, Vitamin K

Tomatoes

Carbohydrates, Fibre

Vitamin C, Potassium, Folate

Cumin Seeds (Jeera)

Healthy Fat, Protein

Iron, Manganese, Magnesium, Vitamin B1

Mustard Oil

Healthy Fat,

Vitamin E, Monounsaturated Fats

Turmeric (Haldi)

Carbohydrates, Fibre

Curcumin (anti-inflammatory compound), Iron, Manganese

Yoghurt (Curd)

Protein, Healthy Fat

Calcium, Probiotics

The Final Say

As you savour the rich tapestry of flavours that Indian cuisine offers, have you now understood the ways to improve the nutritional value of Indian foods? How can you infuse your meals with the wholesome goodness your body deserves?

From including vibrant vegetables to experimenting with superfoods, the journey towards healthier living unfolds through the diverse ways to improve the nutritional value of Indian foods.

So, let your every bite be a celebration of both taste and nutrition, showcasing the countless ways to improve the nutritional value of Indian foods through your culinary choices.

FAQs

1. How can you enhance the nutritional values of Indian traditional food?

Elevate the nutritive value of your Indian meals by incorporating fresh, colourful vegetables and lean proteins. This simple adjustment enhances the nutritional profile, balancing essential nutrients for your well-being.

2. What is the significance of nutritive value in Indian foods?

Understanding the nutritive value of Indian foods is crucial for a well-rounded diet. By incorporating a variety of vegetables, whole grains, and protein sources, you ensure a diverse intake of nutrients essential for your overall health.

3. How can a calorie calculator or food calorie calculator help in meal planning?

A calorie calculator or food calorie calculator is a valuable tool to gauge the nutritional content of your meals. It helps you make informed choices, ensuring you meet your calorie requirements while maintaining a balanced and nutritious diet.

4. What role does a calorie counter play in improving dietary habits?

A calorie counter assists in tracking your daily intake, fostering mindful eating habits. It allows you to monitor portions and adjust to meet your nutritional goals, contributing to an improved and well-balanced diet.

5. What are effective ways to improve the nutrition values of Indian food?

To enhance the nutritional value of Indian food, focus on incorporating a variety of vegetables, opting for whole grains, and including lean proteins. These simple yet effective changes contribute to a more nutrient-dense and wholesome Indian diet.

References

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

Subscribe to Toneop Newsletter

Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!

Download our app

Download TONEOP: India's Best Fitness Android App from Google Play StoreDownload TONEOP: India's Best Health IOS App from App Store

Comments (0)


Leave a reply

Your email address will not be published. Required fields are marked *


Explore by categories