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!

    怎样才能不费多少工夫就能轻松提高家人一日三餐的质量呢？让孩子吃肉都吃的健康其实很简单，就稍微改变一下你以前的习惯就可以了，例如买合适的蔬菜或者换换调味料，这样就能让他们走上一条更加健康的饮食之路了。

    1.改吃甜的--马铃薯，就是它了！

    烤土豆，微波炉煎土豆，做土豆泥，还有熬土豆汤以及炖土豆的时候，不要再用标准版的白薯了，改用甜薯吧。虽然两种马铃薯都富含钾，叶酸和维C,都是不错的营养选择，不过甜薯还能提供大量的β-胡萝卜素--一种的潜在的抗氧化剂和营养成分，特别是有明目护肤之效。甜薯的含糖量虽然高于白薯，不过吃甜薯血糖升的倒不如吃白薯升的快。这是为什么呢？因为，红薯中的纤维素含量比一个烤的黑乎乎的马铃薯中所含纤维素量的两倍还要多，而且红薯中含的还多是可溶纤维，所有能减缓人体从食物中吸收糖分的速度。

    2.全麦面粉烘焙更好

    做曲奇饼干，松饼还有其他小点心时，请把你食谱中精心计划好要做的一半点心都换用全麦面粉或者是燕麦粉做吧。这么做不会有什么风险，因为你不用对原定食谱做任何调整，而且全麦麦粉中纤维素、各种维生素及微量元素的含量更高让你更受益。你还可以在家里自制燕麦粉--就把燕麦片放到磨粉机里磨成小细粉就可以了。

    3.绿色蔬菜选深色的买

    生菜是做蔬菜沙拉跟做三明治最常用的蔬菜，不过买生菜时不要拿起来就买，要把外面的新叶子剥去取里面的芯，就跟选莴苣，芝麻，还有选可替代生菜的菠菜一样。一般来说，绿色越深，营养价值就越高。生菜的色泽青翠欲滴，正说明它其中的钠、β-胡萝卜素、叶酸、纤维素和维生素K的含量很高。虽然颜色深浅不同，营养元素的含量也会不同，但并不总是相差很多；不过这倒是个不错的方式，可以让你的饮食习惯始终朝着一个正确的方向前进。

    4.利用调味品做改变！

    做三明治，汉堡，炸玉米饼或者烤土豆时要好好选一下调味品，那样不仅能提高营养价值还能让口感更棒。该用蛋黄酱的时候用鹰嘴豆沙，就能让食物中多点蛋白质跟纤维。或者就是涂点鳄梨色拉；鳄梨色拉是不饱和脂肪酸含量最高的食物之一，而不饱和脂肪酸对维持心脏健康十分重要。换掉番茄酱--番茄酱中主要就是糖，蔬菜只有一点点--用一勺低钠沙司或者是一勺水果酸辣酱来稍稍提高一下你做的食物的营养价值。每个小细节都会有帮助！