How To Prepare Healthy Meals that are Dense in Nutrients

• Vegetables: Include a variety of colourful vegetables such as leafy greens (spinach, kale), cruciferous vegetables (broccoli, Brussels sprouts), and colourful veggies (carrots, bell peppers).
• Fruits: Opt for whole fruits that are rich in vitamins, minerals, and fibre, such as berries, apples, oranges, and bananas.
• Whole Grains: Choose whole grains like quinoa, brown rice, oats, and whole wheat products which provide fibre, vitamins, and minerals.
• Proteins: Include lean proteins such as poultry (chicken, turkey), fish (salmon, tuna), legumes (beans, lentils), tofu, and lean cuts of beef or pork.
• Healthy Fats: Incorporate sources of healthy fats like avocados, nuts (almonds, walnuts), seeds (chia seeds, flaxseeds), and olive oil.

Ensure each meal should contain a balance of carbohydrates, proteins, and fats:

• Carbohydrates: Provide energy and include whole grains, fruits, and vegetables. (Think wholegrain pasta, whole-grain bread, brown rice, sweet potato etc)
• Proteins: Support muscle growth and repair and include lean meats, fish, eggs, and plant-based proteins. Protein is especially important when on weight loss medication.
• Fats: Essential for hormone production and include sources like avocados, nuts, seeds, and olive oil.

• Use portion control to prevent overeating and maintain a healthy weight.
• Aim for balanced portions of each food group on your plate: half should be vegetables, a quarter lean protein, and a quarter whole grains or starchy vegetables.

• Plan Ahead: Create a weekly meal plan including breakfast, lunch, dinner, and snacks.
• Prep Ingredients: Wash, chop, and prepare ingredients ahead of time to make cooking easier during busy days.
• Batch Cooking: Cook large batches of grains, proteins, and vegetables that can be used for multiple meals throughout the week. Stock up on reusable freezer bags to maximise space in the freezer.

• Incorporate a variety of healthy foods to ensure a wide range of nutrients.
• Choose seasonal produce, when possible, for freshness and flavour.

Include plenty of water throughout the day to stay hydrated and support overall health.

Minimize processed foods, sugary snacks, and sugary drinks that offer empty calories and little nutritional value. If in doubt, clear out the cupboard / donate to a food bank and replace with healthier alternatives.

If your kids have a snack cupboard, try and resist the temptation to eat their snacks!

• Choose healthy nutrient dense snacks like fruit, nuts, yogurt, or vegetables with hummus. You'd be amazed how effective these snacks can be at satisfying your appetite in between meals.
• Make those changes to support your Mounjaro journey and to establish sustainable habits.