Eating healthily doesn’t have to be complicated. With a few simple tweaks, you can turn any dish into a nutrient-packed meal. And the best part? It can all be done with just 84 g! Here are 30 easy ways to boost your meals’ health:.

1. Add Leafy Greens

Add a handful of leafy greens, such as spinach or kale, to your meals. You’ll boost your vitamin C, vitamin K, and iron intake, all without adding many calories.

2. Add Tomatoes

Not only do tomatoes add flavor and color to your meals, but they’re also rich in lycopene, a powerful antioxidant.

3. Add Legumes

Legumes, such as beans and lentils, are packed with fiber, protein, and other nutrients. Add them to your meals in soups, salads, or as a side dish.

4. Use Whole Grain Rice

Whole grain rice is higher in fiber and nutrients than white rice. Switch it up by trying brown, black, or wild rice!.

5. Use Quinoa

Quinoa is a superfood that’s packed with protein and fiber. Use it as a base for salads, stir-fries, and more.

6. Use Greek Yogurt

Greek yogurt is a great source of protein and calcium. Swap it in for sour cream in dips or use it as a topping for baked potatoes.

7. Use Avocado

Avocado is rich in heart-healthy fats and fiber. Use it as a spread for sandwiches or as a topping for salads.

8. Add Berries

Berries, like strawberries, blueberries, and raspberries, are packed with antioxidants and fiber. Use them as a topping for oatmeal, yogurt, or salads.

9. Use Nuts

Nuts, like almonds, walnuts, and cashews, are rich in healthy fats, protein, and fiber. Use them as a topping for salads or add them to homemade granola.

10. Use Seeds

Seeds, like chia, flax, and sesame, are packed with nutrients. Add them to smoothies or sprinkle them on top of your meals.

11. Add Grilled Vegetables

Grilled vegetables are a flavorful addition to any meal. Try grilling zucchini, eggplant, bell peppers, and onions for a tasty, healthy side dish.

12. Use Olive Oil

Olive oil is a healthy source of fat that’s rich in antioxidants. Use it as a dressing for salads or as a cooking oil.

13. Use Apple Cider Vinegar

Apple cider vinegar has numerous health benefits, from improving digestion to reducing inflammation. Use it in salad dressings or marinades.

14. Use Spices

Spices are a great way to add flavor and health benefits to your meals. Try adding turmeric, ginger, cinnamon, or cumin to your dishes.

15. Add Broccoli Sprouts

Broccoli sprouts are packed with nutrients, including vitamins C and K, fiber, and antioxidants. Use them as a topping for salads or sandwiches.

16. Add Garlic

Garlic is a flavorful and healthy addition to any meal. It may have anti-inflammatory and immune-boosting effects.

17. Use Coconut Milk

Coconut milk is a healthy alternative to traditional cream or milk. It’s rich in vitamins C and E and may have anti-inflammatory effects. Use it in curries or smoothies.

18. Add Seaweed

Seaweed is packed with nutrients, including iodine, iron, and calcium. Add it to your meals in salads or as a topping for sushi.

19. Add Turmeric

Turmeric has anti-inflammatory and antioxidant properties, thanks to its active ingredient, curcumin. Use it in curries or as a seasoning for roasted vegetables.

20. Use Hummus

Hummus is a healthy and flavorful dip that’s packed with protein and fiber. Use it as a dip for vegetables or as a spread for sandwiches.

21. Use Mustard

Mustard is a low-calorie condiment that’s rich in antioxidants and may have anti-inflammatory effects. Use it as a dressing for salads or as a marinade for meat.

22. Use Herbs

Herbs, like basil, cilantro, and parsley, are a great way to add flavor and nutrients to your meals. Add them to salads, soups, or as a garnish for your dishes.

23. Add Tofu

Tofu is a great source of protein and may have heart-healthy effects. Use it in stir-fries, salads, or as a meat substitute in your meals.

24. Add Sweet Potato

Sweet potatoes are packed with nutrients, including beta-carotene, potassium, and fiber. Use them as a side dish or as a base for veggie bowls.

25. Use Miso

Miso is a fermented soybean paste that’s rich in probiotics and may have anti-inflammatory effects. Use it in soups, marinades, or as a seasoning for your meals.

26. Add Citrus

Citrus fruits, like oranges, lemons, and grapefruits, are packed with vitamin C and may have immune-boosting effects. Use them in salads, marinades, or as a topping for your dishes.

27. Use Garlic Powder

Garlic powder is a convenient way to add flavor and nutrients to your meals. It may have anti-inflammatory and immune-boosting effects.

28. Add Salsa

Salsa is a healthy and flavorful addition to any meal. It’s low in calories and fat and packed with antioxidants. Use it as a topping for your dishes or as a dip for vegetables.

29. Add Ginger

Ginger has anti-inflammatory and immune-boosting effects and may also help with digestion. Use it in stir-fries, smoothies, or as a seasoning for your dishes.

30. Use Nutritional Yeast

Nutritional yeast is a great source of vitamin B12 and may have immune-boosting effects. Use it as a seasoning for roasted vegetables, popcorn, or as a topping for soups.

With these simple tweaks, you can easily boost the health of your meals. Experiment with new ingredients and see which ones you like the most!.