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!

    怎樣才能不費多少工夫就能輕松提高家人一日三餐的質量呢？讓孩子吃肉都吃的健康其實很簡單，就稍微改變一下你以前的習慣就可以了，例如買合適的蔬菜或者換換調味料，這樣就能讓他們走上一條更加健康的飲食之路了。

    1.改吃甜的--馬鈴薯，就是它了！

    烤土豆，微波爐煎土豆，做土豆泥，還有熬土豆湯以及燉土豆的時候，不要再用標準版的白薯了，改用甜薯吧。雖然兩種馬鈴薯都富含鉀，葉酸和維C,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--一種的潛在的抗氧化劑和營養成分，特別是有明目護膚之效。甜薯的含糖量雖然高于白薯，不過吃甜薯血糖升的倒不如吃白薯升的快。這是為什么呢？因為，紅薯中的纖維素含量比一個烤的黑乎乎的馬鈴薯中所含纖維素量的兩倍還要多，而且紅薯中含的還多是可溶纖維，所有能減緩人體從食物中吸收糖分的速度。

    2.全麥面粉烘焙更好

    做曲奇餅干，松餅還有其他小點心時，請把你食譜中精心計劃好要做的一半點心都換用全麥面粉或者是燕麥粉做吧。這么做不會有什么風險，因為你不用對原定食譜做任何調整，而且全麥麥粉中纖維素、各種維生素及微量元素的含量更高讓你更受益。你還可以在家里自制燕麥粉--就把燕麥片放到磨粉機里磨成小細粉就可以了。

    3.綠色蔬菜選深色的買

    生菜是做蔬菜沙拉跟做三明治最常用的蔬菜，不過買生菜時不要拿起來就買，要把外面的新葉子剝去取里面的芯，就跟選萵苣，芝麻，還有選可替代生菜的菠菜一樣。一般來說，綠色越深，營養價值就越高。生菜的色澤青翠欲滴，正說明它其中的鈉、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，但并不總是相差很多；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！

    做三明治，漢堡，炸玉米餅或者烤土豆時要好好選一下調味品，那樣不僅能提高營養價值還能讓口感更棒。該用蛋黃醬的時候用鷹嘴豆沙，就能讓食物中多點蛋白質跟纖維。或者就是涂點鱷梨色拉；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臟健康十分重要。換掉番茄醬--番茄醬中主要就是糖，蔬菜只有一點點--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！