How to make meals more nutritious without relying on salt and sugar?

Making meals more nutritious without relying on excess salt or sugar involves a few key strategies:

1. Use Herbs and Spices: Enhance flavor with a variety of herbs and spices instead of salt. Fresh or dried herbs like basil, oregano, rosemary, and thyme can add a burst of flavor to any dish¹.
2. Incorporate Acids: Adding a splash of vinegar or citrus juice (like lemon or lime) can bring out the natural flavors of food, reducing the need for salt².
3. Choose Whole Grains: Swap out refined grains for whole grains, which are more nutritious and have a natural, nutty flavor¹.
4. Opt for Natural Sweeteners: Use natural sweeteners like honey, maple syrup, or mashed bananas in moderation to add sweetness instead of sugar¹.
5. Cooking Techniques: Employ cooking methods like baking, steaming, or grilling, which can enhance the natural taste of foods without the need for added salt or sugar¹.
6. Flavorful Vegetables: Roast or grill vegetables to caramelize their natural sugars and bring out their sweetness and flavor¹.
7. Healthy Fats: Use healthy fats like olive oil or avocado to add richness and flavor to dishes, which can help you feel satisfied with less salt and sugar¹.
8. Potassium-Rich Foods: Include foods high in potassium, such as spinach, kale, avocados, and bananas, which can help balance the effects of sodium in your body³.

By focusing on whole foods and using these techniques, you can create delicious, nutritious meals without over-relying on salt and sugar.

Source: Conversation with Bing, 23/03/2024
(1) 25+ Tips For Modifying Recipes To Become Healthier! TONS of Yummy Swaps …. https://shelfcooking.com/making-recipes-healthier/.
(2) 7 Tips for Boosting Flavor Without Salt – Diabetes Food Hub. https://www.diabetesfoodhub.org/articles/7-tips-for-creating-flavorful-meals-without-salt.html.
(3) No-Sugar Low-Sodium Meal Plan – EatingWell. https://www.eatingwell.com/article/8038449/no-sugar-low-sodium-meal-plan/.
(4) Salt in your diet – NHS. https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/.