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When the words “diet” or “healthy eating” are brought up, most people jump to what they need to eliminate from their diet. They think “healthy eating” means giving up all of their favorite foods and seeing how long they can stick to it. I don’t think that’s a very helpful definition. Let’s change that.
As a registered dietitian, I’ve helped hundreds of people improve their dietary patterns and make healthier choices. I’ve helped people lose fat, gain muscle, run farther, lower blood pressure, improve their cholesterol, and feel more energized… and you know what I’ve found to be most effective?
Focusing on ADDITION rather than subtraction.
What can they add to their meal, their day, their week to make it more nutritious and filling overall? Sometimes it’s adding more protein or higher quality protein. Sometimes it’s adding more fiber to their meals. Other times it’s adding more food to their day so they aren’t running on E.
Here are five foods I want you to add to your day/week:
1. Beans/lentils
Why: Beans and lentils are one of the most underrated foods. They’re super high in fiber, a great source of plant-based protein, and provide iron, magnesium, potassium, and folate. Canned beans are inexpensive, shelf-stable, and an easy addition to meals. Pinto, kidney, black, garbanzo, green lentils, brown lentils… take your pick!
How to include them:
- Add to burritos, tacos, nachos, or quesadillas (whole or blended/mashed)
- Find a lentil potato soup recipe that sounds good (I’ve been making a big batch of lentil potato soup, pairing it with a protein, and I have a quick, easy, filling lunch or dinner)
- Mix a can of black beans or a cup of cooked lentils in with your ground meat and sauce (sloppy joes, marinara, etc.)
2. Avocado
Why: Avocados are a great source of heart-healthy fat (monounsaturated), fiber, and have more potassium than a banana. Guacamole counts!
How to include them:
- Use in place of mayo on sandwiches
- Dice into salads or grain bowls
- Spread on your burritos, tacos, nachos, or quesadillas (right next to those beans �� )
3. Salmon
Why: Salmon is one of the best sources of omega-3 fatty acids (EPA and DHA), which are incredibly supportive of heart health, brain health, and reducing inflammation. Salmon is also a great source of protein and vitamin D (this can be hard to come by!). Both canned salmon and frozen are great options that can be budget friendly and stay good for longer.
How to include it:
- Make salmon cakes out of canned salmon
- Flake cooked salmon into pasta or grain bowls (salmon, rice, cucumber, carrots, edamame, with a drizzle of spicy mayo on top is a family favorite of mine!)
4. Chia seeds/ground flax seed
Why: Chia and flax are tiny but mighty. They provide fiber, omega-3s (helpful if you’re not a fish-eater), and lignans (plant compounds that are linked to heart health). Just a tablespoon or two get the job done!
How to include them:
- Stir into oatmeal or yogurt
- Blend into smoothies
- Try a chia pudding recipe
5. Quinoa
Why: While technically a seed, quinoa is used like a grain. It’s higher in protein than other grains (rice, wheat, oats, barley, etc.) and contains all 9 essential amino acids, making it a complete protein. Quinoa also provides fiber, magnesium, and
iron.
How to include it:
- Use it in place of rice in burrito bowls or stir-fry
- Scoop a serving onto your salad to make it more filling and balanced
- Add cooked quinoa to soups
If you’re overwhelmed by nutrition advice, let me help you simplify it.
Build a balanced meal by including a protein, a carb with fiber, and a color (so a bowl of quinoa, salmon, and avocado would check all of those boxes �� ).
Nutrition doesn’t have to be complicated to be effective. Adding beans to taco night, stirring chia into yogurt, or keeping frozen salmon on hand are small shifts that can meaningfully improve your nutrition over time.
You don’t need a full diet makeover, just a few strategic additions that work for your schedule and your family.
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