How can you easily improve your family's daily diet without much hassle? Getting your kids to eat nutrient-packed meals doesn't have to take a lot of work. Just a few simple changes, like buying the right vegetables or substituting condiments, can put them on the road to healthier eating.

    1. Make the switch to sweets - potatoes, that is!

    Use sweet potatoes in place of standard white potatoes for baked potatoes, oven fries, mashed potatoes, and in soups and stews. While both types are nutritious options that are high in potassium, folate and vitamin C, sweet potatoes offer the added bonus of a gigantic dose of beta-carotene - a potent antioxidant and nutrient critical for healthy vision and skin. Even though sweet potatoes contain more sugar than white potatoes, they actually raise blood sugars less than their white counterparts. Why? Sweet potatoes have more than twice as much fiber as a russet baking potato, and much of it is the soluble type, which helps slow your body's absorption of sugars from food.

    2. Bake better with whole-grain flour

    When making cookies, muffins or other treats, replace half of the all-purpose in your recipe with whole-wheat or oat flour. You can safely make this swap without making any other adjustments to the recipe and you'll benefit from the extra fiber, vitamins and minerals found in whole grains. You can even make your own oat flour at home - just pulse rolled oats in the food processor until they form a fine powder.

    3. Go dark when you go green

    Instead of defaulting to iceberg lettuce - the most common choice for salads and sandwiches - turn over a new leaf and choose darker lettuces like romaine, arugula, escarole, bibb or baby spinach instead. In general, the darker the green, the richer its nutrient profile. A lettuce's vibrant green color is a good indicator it contains more potassium, beta carotene, folate, fiber and vitamin K than classic iceberg. Even though the difference isn't always dramatic, it's a great way to give your diet a healthy nudge in the right direction.

    4. Capitalize on condiments!

    Choose condiments that add a hit of nutrition, as well as flavor, to sandwiches, wraps, burgers, tacos and baked potatoes. Use hummus in place of mayo as a sandwich spread to add protein and fiber. Or, add a smear of guacamole; the avocado it contains is one of the richest sources of heart-healthy monounsaturated fats. Replace ketchup - which contains mostly sugar and very little in the way of vegetables - with a spoonful of low-sodium salsa or fruit chutney to slightly boost your produce intake. Every little bit helps!

    怎(zen)樣(yang)才(cai)能(neng)不(bu)費(fei)多(duo)少(shao)工(gong)夫(fu)就(jiu)能(neng)輕(qing)鬆(song)提(ti)高(gao)家(jia)人(ren)一(yi)日(ri)三(san)餐(can)的(de)質(zhi)量(liang)呢(ne)？讓(rang)孩(hai)子(zi)吃(chi)肉(rou)都(dou)吃(chi)的(de)健(jian)康(kang)其(qi)實(shi)很(hen)簡(jian)單(dan)，就(jiu)稍(shao)微(wei)改(gai)變(bian)一(yi)下(xia)你(ni)以(yi)前(qian)的(de)習(xi)慣(guan)就(jiu)可(ke)以(yi)了(le)
，例(li)如(ru)買(mai)合(he)適(shi)的(de)蔬(shu)菜(cai)或(huo)者(zhe)換(huan)換(huan)調(tiao)味(wei)料(liao)，這(zhe)樣(yang)就(jiu)能(neng)讓(rang)他(ta)們(men)走(zou)上(shang)一(yi)條(tiao)更(geng)加(jia)健(jian)康(kang)的(de)飲(yin)食(shi)之(zhi)路(lu)了(le)。

    1.改吃甜的--馬鈴薯，就是它了！

    烤kao土tu豆dou，微wei波bo爐lu煎jian土tu豆dou，做zuo土tu豆dou泥ni
，還hai有you熬ao土tu豆dou湯tang以yi及ji燉dun土tu豆dou的de時shi候hou
，不bu要yao再zai用yong標biao準zhun版ban的de白bai薯shu了le，改gai用yong甜tian薯shu吧ba。雖sui然ran兩liang種zhong馬ma鈴ling薯shu都dou富fu含han鉀jia，葉ye酸suan和he維weiC,都是不錯的營養選擇，不過甜薯還能提供大量的β-胡蘿卜素--一(yi)種(zhong)的(de)潛(qian)在(zai)的(de)抗(kang)氧(yang)化(hua)劑(ji)和(he)營(ying)養(yang)成(cheng)分(fen)

，特(te)別(bie)是(shi)有(you)明(ming)目(mu)護(hu)膚(fu)之(zhi)效(xiao)。甜(tian)薯(shu)的(de)含(han)糖(tang)量(liang)雖(sui)然(ran)高(gao)於(yu)白(bai)薯(shu)
，不(bu)過(guo)吃(chi)甜(tian)薯(shu)血(xue)糖(tang)升(sheng)的(de)倒(dao)不(bu)如(ru)吃(chi)白(bai)薯(shu)升(sheng)的(de)快(kuai)。這(zhe)是(shi)為(wei)什(shen)麼(me)呢(ne)？因(yin)為(wei)，紅(hong)薯(shu)中(zhong)的(de)纖(xian)維(wei)素(su)含(han)量(liang)比(bi)一(yi)個(ge)烤(kao)的(de)黑(hei)乎(hu)乎(hu)的(de)馬(ma)鈴(ling)薯(shu)中(zhong)所(suo)含(han)纖(xian)維(wei)素(su)量(liang)的(de)兩(liang)倍(bei)還(hai)要(yao)多(duo)
，而(er)且(qie)紅(hong)薯(shu)中(zhong)含(han)的(de)還(hai)多(duo)是(shi)可(ke)溶(rong)纖(xian)維(wei)，所(suo)有(you)能(neng)減(jian)緩(huan)人(ren)體(ti)從(cong)食(shi)物(wu)中(zhong)吸(xi)收(shou)糖(tang)分(fen)的(de)速(su)度(du)。

    2.全麥麵粉烘焙更好

    做zuo曲qu奇qi餅bing幹gan，鬆song餅bing還hai有you其qi他ta小xiao點dian心xin時shi
，請qing把ba你ni食shi譜pu中zhong精jing心xin計ji劃hua好hao要yao做zuo的de一yi半ban點dian心xin都dou換huan用yong全quan麥mai麵mian粉fen或huo者zhe是shi燕yan麥mai粉fen做zuo吧ba。這zhe麼me做zuo不bu會hui有you什shen麼me風feng險xian，因yin為wei你ni不bu用yong對dui原yuan定ding食shi譜pu做zuo任ren何he調tiao整zheng
，而er且qie全quan麥mai麥mai粉fen中zhong纖xian維wei素su、各種維生素及微量元素的含量更高讓你更受益。你還可以在家裏自製燕麥粉--就把燕麥片放到磨粉機裏磨成小細粉就可以了。

    3.綠色蔬菜選深色的買

    生(sheng)菜(cai)是(shi)做(zuo)蔬(shu)菜(cai)沙(sha)拉(la)跟(gen)做(zuo)三(san)明(ming)治(zhi)最(zui)常(chang)用(yong)的(de)蔬(shu)菜(cai)
，不(bu)過(guo)買(mai)生(sheng)菜(cai)時(shi)不(bu)要(yao)拿(na)起(qi)來(lai)就(jiu)買(mai)，要(yao)把(ba)外(wai)麵(mian)的(de)新(xin)葉(ye)子(zi)剝(bo)去(qu)取(qu)裏(li)麵(mian)的(de)芯(xin)
，就(jiu)跟(gen)選(xuan)萵(wo)苣(ju)，芝(zhi)麻(ma)，還(hai)有(you)選(xuan)可(ke)替(ti)代(dai)生(sheng)菜(cai)的(de)菠(bo)菜(cai)一(yi)樣(yang)。一(yi)般(ban)來(lai)說(shuo)
，綠(lv)色(se)越(yue)深(shen)

，營(ying)養(yang)價(jia)值(zhi)就(jiu)越(yue)高(gao)。生(sheng)菜(cai)的(de)色(se)澤(ze)青(qing)翠(cui)欲(yu)滴(di)
，正(zheng)說(shuo)明(ming)它(ta)其(qi)中(zhong)的(de)鈉(na)、β-胡蘿卜素、葉酸
、纖維素和維生素K的含量很高。雖然顏色深淺不同
，營養元素的含量也會不同，但並不總是相差很多；不過這倒是個不錯的方式，可以讓你的飲食習慣始終朝著一個正確的方向前進。

    4.利用調味品做改變！

    zuosanmingzhi，hanbao
，zhayumibinghuozhekaotudoushiyaohaohaoxuanyixiatiaoweipin，nayangbujinnengtigaoyingyangjiazhihainengrangkougangengbang。gaiyongdanhuangjiangdeshihouyongyingzuidousha
，jiunengrangshiwuzhongduodiandanbaizhigenxianwei。huozhejiushitudianelisela；鱷梨色拉是不飽和脂肪酸含量最高的食物之一
，而不飽和脂肪酸對維持心髒健康十分重要。換掉番茄醬--番茄醬中主要就是糖，蔬菜隻有一點點--用一勺低鈉沙司或者是一勺水果酸辣醬來稍稍提高一下你做的食物的營養價值。每個小細節都會有幫助！