How to improve the palatability of meals?

One of common problems connected with following the healthy eating rules is that we eat food products and meals that can be boring after some time and we start looking for a change. Stagnation on a plate may be dangerous because it may lead to uncontrolled eating low-quality and easy-to-get junk food. What can be done to make the meals more differentiated and attractive according to the healthy eating rules? What should we remember about?

Groundhog Day

When you get the same chicken with broccoli and dry rice for dinner three days in a row, or any other dish which is no longer tempting (even though it was fine for the first two weeks), it's a sign that you should think about changing your menu. Fortunately, there are many simple ways of breaking the culinary routine and improve the palatability of meals eaten every day. What should you take under consideration?

Don't try to force yourself to adjust to the diet!

When you care about a nice figure and good health, you are an active person, but not professionally, you should remember that your menu ought to be adjusted to your needs and expectations, also concerning taste. Food, besides having biological functions, is a “tool” indispensable to achieve aesthetic body, it is also the source of pleasure that noone should resign from. However, it doesn't mean that you should indulge your weakness (addiction) towards sweets, fast food or other poor-quality food products. The menu, also aimed at a specific goal, prepared on the basis of low-processed food products doesn't have to be flavourless, boring or jejune. Here are some helpful tips concerning cooking, thanks to which you will improve the palatability of your meals:

First of all, differentiate the methods of thermal treatment!

As you know, steaming is the most wanted, as well as health- and body-friendly, method of thermal treatment of food products. There's nothing wrong, however, in putting simmered, roasted or grilled dishes in the menu. This simple change will cause that dishes made of meat, meat and vegetables, or fish will have different character and will help to break the every day routine. It's worth knowing that, against common belief, fried dishes can also be an element of a healthy diet. But, there are a few important details that have to be followed during thermal treatment. I already described that in another article (link below):

Second of all, experiment with spices!

Spices, if they used in a considered way, are in my opinion the easiest way of modifying taste of food we eat. Root spices, fresh and dried herbs are really recommended. It's good to prepare marinades for meat and fish with them – e.g. with olive oil, lemon juice, orange or lime (and garlic, onion, mustard, horseradish), or salad sauces, e.g. on the basis of olive oil and apple vinegar (balsamic or wine vinegar).

Third of all, eat seasonal products!

When the seasons change, the assortment and availability of fruits and vegetables differs, which is worth following. You cannot miss the strawberry, peach, cucumber, mushroom, plum season, etc. With the use of seasonal products, it's good to modify main dishes, snacks and desserts. I really encourage you to prepare especially the latter – with the use of berries.

Fourth of all, differentiate the texture of meals!

The texture of food is a parameter which doesn't refer directly to taste, however, it is called a sensor parameter, which is possible to analyse thanks to senses. Therefore, food products can be soft, crunchy, hard, gummy, etc. By modifying the texture of meals you can change their palatability. And so, the texture of a dish can be varied – e.g. by adding something crunchy to something soft and pulpy (e.g. to a pulpy porridge you can add crunchy nuts), or change totally (e.g. blended soups taste differently than those with chopped crunchy vegetables).

Fifth of all, maybe one day without meat?

To make the menu a bit different, you can think of introducing vegetarian, or even vegan meals. Chickpea, lentils or other products of plant origin may bring new taste, especially if the current menu is rich in meat. Meatless meals are also very nutritious, under the condition that only good-quality raw products will be used to prepare them.


No satisfaction from eaten meals is a signal that there should be proper modifications in the menu. You can easily enrich the taste not risking lowering the nutritious value of the meals, or negative consequences in a form of increased waistline or worsening the physical condition or health.