17 Simple Swaps to Boost NutritionThe Hood Answer Mom, Elizabeth M. Ward, M.S., R.D.
Make your food work harder for you! Simple swaps add vitamins, minerals, fiber, and phytonutrients (beneficial plant compounds) to meals and snacks, often without any calorie increase. Here’s how to eat better without necessarily eating more.
For more calcium and protein:
Microwave oatmeal with Hood Milk instead of water.
Serve up Hood flavored milk after sports practice instead of giving kids sports drinks.
For less fat and cholesterol:
For more fiber, vitamins, and minerals:
Blend raw greens, such as spinach or kale, into smoothies. Here’s an easy recipe.
Prepare your favorite chili recipe with half the meat and twice the beans.
Enjoy a whole wheat English muffin instead of a plain bagel.
Swap in some whole wheat flour for regular in pancake, muffins and other quick bread recipes.
Enjoy lentil soup instead of chicken noodle.
Eat fruit more often than drinking fruit juice.
Pile fresh fruit or unsweetened applesauce instead of syrup on these pancakes.
For more protein and fiber:
Swap brown rice for quinoa; it’s got three times as much protein!
Munch on low-fat microwave popcorn for a snack. (Corn is one of the highest-protein vegetables.)
Substitute an ounce of nuts for the same amount of snack chips.
For less added sugar:
Swap smashed berries or mashed banana for jelly in peanut butter sandwiches.
Add fruit to plain yogurt to avoid the added sugar in fruit-flavored yogurt.
Combine low-sugar or sugar-free cereals with kinds that are higher in sugar.