Why Beautiful Food Tastes Better (& May Help You Eat Healthier)

Most Americans don’t eat enough fruits and vegetables. Studies prove it. But one simple way to make healthy foods more appealing is to create meals that look, smell and feel as good as they taste.

That’s the idea behind a recent Culinary Medicine Kitchen class led by registered dietitian Kanisha Parikh at Hackensack Meridian Health’s John Theurer Cancer Center. During the class, Parikh demonstrated how thoughtful food presentation and colorful ingredients can turn an everyday meal into a more enjoyable dining experience.

Why Do We Eat With Our Eyes First?

Long before your first bite, your brain is already evaluating your meal.

“We eat visually first,” says Parikh.

Bright colors, fresh ingredients and thoughtful presentation can make healthy foods feel more exciting. On the flipside, a plate made up of all one color may seem less appetizing, even if it tastes great.

The good news? Creating a beautiful meal doesn’t have to be complicated. 

How to Design Your Meal for All 5 Senses

To design your meal, Parikh recommends thinking beyond nutrition labels and calories. Instead, build meals that engage all five senses. 

Sight: Add a Rainbow of Color 

Color naturally makes meals more appealing. 

“Incorporate a rainbow of ingredients so the plate pops with contrasting, vibrant colors,” Parikh says.

Try mixing colorful fruits and vegetables, such as:

• Carrots
• Cucumbers
• Fresh herbs 
• Mango
• Purple cabbage
• Red bell peppers

Colorful foods create visual appeal while providing a variety of vitamins, minerals and beneficial plant compounds. It’s a win-win.

Smell & Taste: Let Fresh Herbs Do the Work 

Flavor is about more than what your tongue detects.

“Scent is tied to taste, and the aroma of fresh herbs instantly elevates a dish,” Parikh explains. 

Fresh basil, mint, cilantro, dill and parsley can brighten meals without relying on excess salt or heavy sauces. 

Touch & Sound: Add Satisfying Texture

Texture is another often-overlooked part of enjoying a meal. 

“The crisp crunch of fresh vegetables provides a satisfying auditory and tactile experience,” Parikh says.

Consider combining:

• Crisp vegetables
• Creamy dips
• Crunchy nuts or seeds
• Soft whole grains

The contrast keeps every bite interesting. 

An Easy Example: Fresh Spring Rolls

To demonstrate these principles, Parikh prepared colorful fresh spring rolls filled with crisp vegetables and herbs. The rolls were served with two flavorful dips:

• A savory peanut sauce
• A creamy green goddess whipped feta dip made with fresh herbs, Greek yogurt and feta cheese

Together, the colorful veggies, fragrant herbs and contrasting textures created a meal that was just as enjoyable to look at as it was to eat.

You Don’t Need a Special Occasion to Set a Beautiful Table

One of the biggest takeaways from Parikh’s class was that creating an inviting meal doesn’t require expensive decor or hours of preparation. A handful of fresh herbs, colorful produce and a thoughtfully arranged plate can transform an everyday lunch or dinner into something that feels special. 

The next time you prepare a meal, take an extra minute before digging in. Arrange your ingredients, add a pop of color and enjoy the experience with all five senses. You may find that healthy eating becomes something you genuinely look forward to.

Next Steps & Resources

• Make an appointment online with a dietitian near you, or call 800-822-8905.
• Recipe shared by the oncology dietitians at John Theurer Cancer Center
• Register for our Nutrition and Cutting Edge Kitchen Classes