Make nutrient-rich food swaps

Make nutrient-rich food swaps

Make nutrient-rich food swaps and look for ways to get more fruits and vegetables. Luckily, this doesn’t require an entire meal planning overhaul. Just change up your usual family dinner menu by swapping one or two ingredients. For instance, replace beef tacos with fish tacos using grilled salmon and avocado, or fill your taco shells with a variety of grilled vegetables. Up the ante of your salad by replacing iceberg lettuce with dark green leafy spinach or kale, then choose toppings in a variety of colors to obtain a spectrum of nutrients, like red peppers, broccoli, tomatoes, onions, mushrooms, carrots, and roasted sunflower seeds, as well as fresh or dried fruit like fresh orange segments or dried cherries.