When you consider about your meals,they should be rich with more nourishing food items, such as vegetables, fruits and grains. But always remember to include enough protein, plus a starch like potatoes or rice.

  Remember lather than taking fish meal stored in refrigerator for long time, it's better to add more grain breads, pastas,vegetables, fruit, rice and cereals. Whenever you plan your meals,here are 3 key words you should be mindful on that to have a complete dish with all the nutrients. They are : color, temperature and texture. The meals you plan should be full of color, the recipes should vary in temperature and include textures from smooth to crunchy. Most of the nutritionists advise making your plate look like a painter's it's rich with all the different types of nutrients. Temperature and texture can tempt the eater to have a nourishing diet.