Hey Lykkers! Have you ever wondered why some meals leave you full of energy while others just make you feel heavy or tired? It's not just about what we eat—it's also about how much nutrition we get from it.

That's why learning how to make the most of food's nutritional value is such a game changer for our health.

What Do We Mean by Nutritional Value?

Nutritional value refers to the vitamins, minerals, fiber, protein, healthy fats, and other beneficial compounds we get from food. The higher the nutritional value, the more our bodies gain from every bite. For example, a bowl of white rice and a bowl of brown rice may look similar—but the brown rice has more fiber, magnesium, and B vitamins. That's the power of choosing smarter.

Eat Real, Whole Foods

One of the easiest ways to boost nutrition is by choosing whole, less-processed foods. These foods keep most of their original nutrients, unlike heavily processed snacks or instant meals. Think fresh vegetables, fruits, beans, whole grains, nuts, and seeds.

Instead of reaching for a bag of chips, we can snack on carrot sticks with hummus. Rather than a sugar-loaded cereal, we could go for oatmeal topped with fruit and chia seeds. These swaps help us get more out of every meal.

Go for Color and Variety

Here's a fun rule: the more colorful our plate, the better. Different colors in fruits and veggies usually mean different nutrients.

• Red foods like tomatoes and strawberries are rich in antioxidants.

• Orange ones like carrots and pumpkins are high in vitamin A.

• Green leafy vegetables provide iron, calcium, and fiber.

• Purple and blue foods like blueberries support brain health.

So when we mix colors, we're also mixing nutrients—simple and effective.

Watch the Cooking Method

How we cook our food affects the nutrients we actually keep. For example:

• Boiling can cause water-soluble vitamins like C and B to leak out.

• Steaming or light stir-frying helps keep more of the good stuff inside.

• Roasting is great for root vegetables—it brings out flavor without needing too much oil.

We don't have to change everything overnight, but using gentle cooking methods more often helps our meals stay healthier.

Eat Fresh and in Season

Food that's in season usually has better flavor and higher nutritional value. That's because it's picked closer to peak ripeness and hasn't been stored too long. If we can, visiting a local market is a great way to find fresh, seasonal fruits and vegetables—and support local growers too.

Pair Foods for Better Absorption

Some nutrients work better together. A smart combo can help our bodies absorb more of the good stuff:

• Iron + Vitamin C: Eating spinach (iron) with orange slices or bell peppers (vitamin C) helps us absorb more iron.

• Healthy fats + fat-soluble vitamins: Adding avocado or olive oil to a salad helps us absorb vitamins A, D, and E.

• Protein + fiber: Combining beans with brown rice gives us a more complete protein, along with fiber to keep us full.

These combos are simple but powerful.

Don't Skip the Fiber

Fiber doesn't just help digestion—it also keeps blood sugar steady and supports a healthy gut. We get fiber from fruits, vegetables, whole grains, and legumes. Instead of peeling apples, we can eat them with the skin on. Adding some seeds or oats to a smoothie is another quick win.

Be Mindful with Storage

Believe it or not, how we store our food matters too. Leaving cut fruits or veggies exposed to air and light can cause nutrient loss. It's better to store them in airtight containers in the fridge. Freezing is also a good option—it locks in nutrients if we're not eating them right away.

Small Habits, Big Results

We don't need fancy supplements or expensive “superfoods” to eat well. Just by choosing fresher ingredients, cooking with care, and pairing our foods wisely, we can boost the value of every meal.

Let's Eat Smarter, Together

Lykkers, we all want to feel our best—and food is where it starts. With a few thoughtful choices, we can eat meals that not only taste good but truly nourish us from the inside out.

What's one small change you'll try this week to eat smarter? Let us know—we'd love to learn from your plate too!