It is easy to enhance the nutritional content of your diet if you learn to slide healthful nutrients in recipes, meals, and snacks. To get you started, try some of these tips:

• Shred a small zucchini or a carrot into marinara sauce. You’ll add fiber, vitamin C and A, and other antioxidants. Add other chopped vegetables, such as onions and peppers, and call it a primavera sauce
• Give meatloaf a new identity by substituting 1 cup of black or pinto beans for the beef. You will add 12 grams of fiber but subtract 5g of saturated fat.
• Add fruit to plain yogurt to gain more vitamins, fiber, and antioxidants.
• Added chopped or slivered almonds or walnuts to hot and cold cereals, salads, and casseroles to good sources of fatty acids.
• Stir a cup of yellow corn kernels into soups, pasta dishes, or corn bread batter. Corn adds good sources of antioxidants.
• Double up with nonfat milk powder. Stir in 1 tablespoon into puddings, smoothies, and milk shakes too add 100mg of calcium.
• Stir ground flaxseed into toppings for fruit crisps or use it in recipes that call for breadcrumbs to gain heart healthy omega-3 fatty acids.
• Add a few slices of avocado to sandwiches and salads for healthful monounsaturated fat. Also, studies show avocados help boost absorption of other antioxidants in the meal.