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One-a-Day Diet Tweaks, Plus 10 Links To Better Nutrition

June 03, 2021

Making one small change a day can improve both your nutrition and health.

Try to make easy changes first and continue to work on it every day until it becomes a habit. After all, we make on average 226 decisions about food each day (according to scientists at Cornell University)!

Here are some to get you started:

• Add antioxidant-rich fresh berries to your summer salads for refreshing flavor.
• Try a new protein and fiber-filled snack. Roast canned chickpeas (rinsed and dried) with spices in the oven.
• Sprinkle quick oats on top of your favorite muffins or quick breads before baking for added benefit of whole grains.
• Place fresh spinach into your plate before filling with hot pasta for an instant source of folic acid and vitamin C.
• Eat a handful of nuts or seeds with fresh fruit for a satisfying, well-balanced afternoon snack.
• For dessert, opt for a few squares of dark chocolate and berries instead of a high-calorie choice.
• Add a chopped, ripe avocado to your salad, making it less likely to overdo salad dressings and boost healthy fat intake.
• Include fish twice a week for brain and heart health. Try roasted fish and vegetables or tuna mixed with your favorite bean and chopped veggies. Add a touch of olive oil and fresh lemon to each.
• Replace your salt shaker with a salt-free herb blend you purchase or make yourself.
• Froth nonfat or 1 percent milk and add cinnamon or cocoa powder to your coffee in place of creamers and sugar.
• Buy fresh new spices like turmeric, red pepper, nutmeg and cinnamon. Try grating fresh nutmeg on hot cereal or turmeric on a sweet potato.
• Stir pureed pumpkin or cantaloupe into yogurt for nutrients supporting eye health and good bacteria for your gut.
• Add beans to your favorite stews and soup recipes for added fiber and protein.

Helpful Nutrition Websites, Apps

Shopwell.com (and free app): Great shopping tool.

Fooducate.com (and free app):  Achieve your diet, health, and fitness goals.

MyFitnessPal.com (and free app): Track your health from anywhere, anytime.

Sparkpeople.com (and free app): Food and fitness trackers.

LoseIt.com (and free app): Food tracker to achieve your weight loss goal.

Eatright.org: Website of the Academy of Nutrition and Dietetics, the professional organization of nutrition experts with advice to share.

Foodandnutrition.org/Stone-Soup: Blogs written by registered dietitians.

ChooseMyPlate.gov: Practical information to build a healthier diet.

FoodSafety.gov: Your gateway to federal food safety information.

USDA FoodKeeper (free app): Helps consumers use food at its peak and reduce waste.