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!

    zenyangcainengbufeiduoshaogongfujiunengqingsongtigaojiarenyirisancandezhiliangne
？ranghaizichiroudouchidejiankangqishihenjiandan，jiushaoweigaibianyixianiyiqiandexiguanjiukeyile，lirumaiheshideshucaihuozhehuanhuantiaoweiliao，zheyangjiunengrangtamenzoushangyitiaogengjiajiankangdeyinshizhilule。

    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(wei)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(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

    shengcaishizuoshucaishalagenzuosanmingzhizuichangyongdeshucai，buguomaishengcaishibuyaonaqilaijiumai，yaobawaimiandexinyeziboququlimiandexin，jiugenxuanwoju，zhima，haiyouxuanketidaishengcaidebocaiyiyang。yibanlaishuo
，lvseyueshen，yingyangjiazhijiuyuegao。shengcaidesezeqingcuiyudi
，zhengshuomingtaqizhongdena
、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！

    做zuo三san明ming治zhi
，漢han堡bao，炸zha玉yu米mi餅bing或huo者zhe烤kao土tu豆dou時shi要yao好hao好hao選xuan一yi下xia調tiao味wei品pin

，那na樣yang不bu僅jin能neng提ti高gao營ying養yang價jia值zhi還hai能neng讓rang口kou感gan更geng棒bang。該gai用yong蛋dan黃huang醬jiang的de時shi候hou用yong鷹ying嘴zui豆dou沙sha，就jiu能neng讓rang食shi物wu中zhong多duo點dian蛋dan白bai質zhi跟gen纖xian維wei。或huo者zhe就jiu是shi塗tu點dian鱷e梨li色se拉la
；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！