- Use romaine or other lettuces instead of iceberg. Darker greens have more nutrients, so I use a baby lettuce mix from Trader Joe's instead of iceberg. Sometimes I add romaine for the crunch. You can also add baby spinach leaves. I use these substitutions not just in salads but when I need shredded lettuce for tacos or sandwiches.
- Add some ground flax seed (also known as flax seed meal) to your cereal, yogurt or smoothies. Flax seed has lots of fiber and omega 3 fatty acids.
- Switch to whole wheat pasta, which has more fiber and digests more slowly. I actually prefer the taste of whole wheat pasta now, because I think it's more flavorful. I recommend adding a generous amount of salt to the cooking liquid for the best flavor. Trader Joe's sells whole wheat spaghetti, fettucine, penne and rotini for 99 cents a pound.
- For more extra fiber, substitute whole wheat pastry flour for all purpose flour in all of your baking and cooking. It can be a little hard to find, but I've seen it at both Whole Foods markets in my neighborhood.
- Buy organic fruit and vegetables when possible, because they are higher in antioxidants than their conventionally grown counterparts.
Aug 21, 2005
Easy Nutrition Boosts
Here are some easy ways to sneak extra vitamins, antioxidants, and other nutrients into your diet:
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