As any good dietitian will tell you, transforming your favorite meals into nourishing options doesn’t mean cutting out all your comfort foods. Sometimes, it’s about adding ingredients to tweak them into healthier versions.
As Amanda Donahue, MS, RD, CD, explains, “Real life isn’t about perfectly crafted kale salads or eliminating things like cake and pizza from your diet forever. It’s about small, achievable upgrades to meals you already love. That’s why when I work with clients, I often suggest transforming meals you already eat into healthier versions, so you’re fitting some of your new goals into your usual habits—it’s a more sustainable way to get healthy!”
From tacos to stir-fry and one-pot meals to side dishes, we’ve got dietitian-recommended strategies from Nutrisense’s credentialed experts to show you how to enhance flavor and nutrition in your meals without sacrificing what you love.
Why Focus on Adding Instead of Eliminating?
Most diet advice focuses on restriction, but adding nutrient-dense ingredients to meals is often a more sustainable and enjoyable approach. Instead of telling yourself, “I can’t eat this,” you shift the mindset to, “How can I make this even better for me?”
This flexibility makes healthy eating more achievable in the long term. So whether you’re gluten-free, low-carb, or enjoy eating everything under the sun, you don’t have to overhaul every aspect of your diet to stay healthy. The best way to do this is to work with an expert who can understand the nuances of your diet and lifestyle to find what works best for you.
What Can You Add to Your Meals to Make Them Healthier?
There’s no one-size-fits-all! It depends on what you’re eating, but a good first tip is instead of focusing on total food restriction, focus on boosting nutrition and reducing any unhealthy ingredients. You can consider adding:
Vegetables: Adding vegetables is a no-brainer, but focus on variety and preparation methods to keep things interesting. Toss a few leafy greens into pasta or soups, and add roasted or raw veggies like bell peppers, zucchini, or shredded carrots to sandwiches, fried rice, or grain bowls for crunch and color—and a fiber boost! You can even use spiralized zucchini or butternut squash to replace part of your pasta!
High-quality proteins: Protein is essential for staying full and maintaining muscle mass. The key is choosing lean, high-quality options. Ensure your vegetarian dishes have added plant-based protein sources, like chickpeas, lentils, or edamame. These plant-based options are high in protein and fiber. Incorporate fatty fish into salads, or transform a snack into a healthier meal by adding hard-boiled eggs or cottage cheese.
Whole-grain ingredients: Refined grains often lack fiber and essential nutrients. Swap or combine them with whole-grain options to make your meals more filling. Add toppings like flaxseeds, a quinoa side, or fresh fruit into dishes to make them a more fiber-rich meal.
Healthy fats: Fats often get a bad rap, but they are vital for hormone health, brain function, and absorbing fat-soluble vitamins—so don’t avoid them all! Sprinkle chia, flax, or pumpkin seeds onto yogurt, oatmeal, or salads for added crunch, omega-3s, and fiber; use sliced avocado as a creamy topping for toast, tacos, or grain bowls, or drizzle a little (moderation is key here) extra virgin olive oil over roasted vegetables.
Fermented foods: Probiotic-rich foods can support digestion and overall well-being. Consider topping meals with sauerkraut, kimchi, or pickled vegetables. You can also stir a spoonful of plain Greek yogurt into smoothies or use it as a base for savory dips.
Fresh herbs and spices: Instead of relying on excess salt or sugar, fresh herbs and spices can elevate your meals’ flavor and nutritional profile. Use anti-inflammatory spices like turmeric, cumin, or ginger to season soups and proteins; consider adding dill, parsley, or cilantro to salads or grain bowls. Another good option that’s dietitian Amanda Donahue’s favorite, is adding cinnamon (which also has blood sugar-supporting benefits) to things like oatmeal, Greek yogurt, and chia seed pudding.
High-fiber additions: A surprising amount of foods can lack adequate fiber, which is key for digestion, blood sugar control, and keeping you full. Add non-starchy vegetables, black beans, kidney beans, or lentils to tacos, soups, or casseroles. Or, top meals with diced apples, pears, or berries for natural sweetness and fiber. You can even mix flax or chia seeds into smoothies or pancake batter!
It’s best to work with an expert to determine the best tweaks for your meals, but we have a few tricks and tips to help you get started. As an example, let’s dive into some of our team’s favorite breakfast, lunch, dinner, and snack additions and tweaks to show you how to level them u
