Sneak veggies into pasta
Eating well doesn’t have to mean switching up your entire diet. Small changes can have a big impact, without sacrificing taste, flavor, or the foods you love. For example, go ahead and eat that plate of pasta—you won’t even remember these healthy special ingredients. “A great menu makeover item is spaghetti with Bolognese sauce, replacing half the meat in the sauce with more vegetables such as mushrooms, or adding mushrooms and lentils,” says Laura Moore, RD, director of the dietetic internship program at The University of Texas Health Science Center at Houston (UTHealth) School of Public Health. You can also use whole-wheat pasta and even pastas made from chickpeas or beans. This method, she says, adds protein and fiber which keeps you satisfied, but reduces the saturated fat. “Alternatively, if you purchase your sauce, buy low-sugar sauce and add pureed carrots,” she says, which is a healthier way to add sweetness. Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet for Dummies, has another suggestion: Simply chop up a tomato and add it to pre-made sauce for added fiber and volume. Bonus for busy families: A recent Australian study showed that eating three to four servings of veggies a day can reduce stress levels. Here are 30 more healthy eating tips that will change your life!