Food & Diet > Eating Right > 5 Easy Ways to Add Healthy Nutrients to Your Diet

5 Easy Ways to Add Healthy Nutrients to Your Diet

Many people believe that switching to a healthier diet means only eating bland, boring food that will leave them feeling hungry and unsatisfied. The truth is that there is plenty of healthy, tasty, filling foods; it’s just a matter of finding them and knowing what to do with them.:

“I feel about airplanes the way I feel about diets. It seems to me that they are wonderful things for other people to go on.” ~ Jean Kerr.

My interpretation may not be the way Kerr intended, but she had the right idea. Going on a quick-fix diet is not the answer. Making small food additions and substitutions over time is more likely to result in long-term commitment to a healthy diet change.

5 Easy Ways to Add Nutrition to Your Diet

Nutrients are substances that your body needs to live and grow. Your body requires more than 45 nutrients, and the ways they are used are as different as the molecules, cells, and tissues they help to create.

Carbohydrates, proteins, and fats — called macronutrients — are broken down (metabolized) to provide energy. Vitamins and minerals — called micronutrients — are not used for energy themselves, but are needed to help macronutrients be used for energy.

1. Add spinach to almost anything

Spinach has a very mild flavor. It is crisp when whole and fresh but wilts or shreds easily into almost any meal without altering the flavor. One to two handfuls of fresh spinach can be added to a homemade fruit smoothie. Just rinse and put it in a blender along with fruit, milk, and other ingredients of your choice. The spinach will change the color of the smoothie if light-colored fruit (like melon or peach) is being used but will not alter the taste. Spinach can also be added to stir frys, most other meals that already include greens, and some with no greens, without changing the texture or flavor of the meal.

2. Get the nutrients from avocados in your dessert

Avocados add a very creamy consistency to many desserts, without leaving an avocado flavor or aftertaste. Just add one ripe avocado to the wet mix of a cake, puddings, cupcakes, mousse, or pudding for a more nutritious dessert.

Sprinkle flax meal on your food

Flax meal is just ground flax seed. It is a good source of fiber and a great alternative for eggs or oil in baked recipes. Flax meal is also a tasty addition to fruit smoothies.

For more tips on nutrients and nutrition, read The Mediterranean Diet – The Healthiest Way to Lose Weight.

3. Experiment with coconut water (coconut juice)

Coconut water, also known as coconut juice, is just beginning to gain recognition in the US for its nutrient value and taste.

Coconut water is sweet, light, high in potassium and low in sugar, which makes it a great substitute for sodas and concentrated fruit juices. After years of drinking soda packed with sugar and high fructose corn syrup, coconut water may not seem very sweet. But, give it time! The natural sweetness is superior to the artificial sweeteners in soda, and is an easy way to add nutrients to your diet. Coconut water is also available with a little fruit juice added, like mango and pineapple, for a little extra flavor and sweetness.

4. Add kale to your salads, sandwiches, and main meals

Kale is very crispy and maintains its crispness even after being cooked a little. It works very well in a stir fry and adds a the perfect crispy crunch to sandwiches. Also, kale can be inexpensive when in season — it’s a great way to add variety to your diet, which keeps you healthy!

To learn more about adding the right type of nutrition to your diet, read 6 Signs You’re Not Eating Right for Your Body Type.

And if you have any thoughts on nutrients or healthy eating, please comment below…

About the author: Melissa Logan is a US Navy veteran and college student with experience in administration, satellite communications, baking, customer service, equipment inventory management, and tutoring. She is also a writer for

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