Nutritionist Garima Dev Verman explains that 'healthy' meals provide essential nutrients, while 'balanced' meals offer variety in the right proportions. Edwina Raj, Head of Services at Aster CMI Hospital, suggests five simple, healthy tiffin ideas for weekdays to meet Indian nutrition goals. These include vegetable upma with sprouts salad and dal and veggie idlis, emphasizing the inclusion of diverse food groups and portion control for optimal nutrition.