As we kick off a new year filled with promise, we’re going back to basics with some simple tips to help you make your meals in 2022 more nutritious. Ready to make 2022 full of good? We are too, let’s get started: 

Rethink your plate 

One of the easiest ways to increase your intake of essential nutrients is to rethink the proportions of food on your plate. Focus on increasing the amount of space taken up by veggies and you’ll instantly make your meal more nourishing—bonus points if those veggies are fresh!  

This hack might seem tricky when it comes to certain meals, but we promise, there’s always a way! Take sandwiches for example, you can easily reduce your carbs and create more real estate for veggies by turning your sandwiches into wraps. Even better, turn your sandwiches into lettuce wraps and do away with starchy carbs altogether!   

Eat raw salad every day.  

Whether it’s the main event or a side dish, commit to eating a raw salad every day to increase your intake of nutrients. Raw salads made with leafy dark greens like kale, chard, and spinach add fiber, vitamins, and minerals to your diet. Plus, salads can be simple to make and pack well for office or school lunches. Make your salad a satisfying meal by adding a lean, nutrient-packed protein like Wild Pink Salmon or Wild Mackerel. 

Look for bright colours 

Ever wonder what gives fruits and veggies their bright, vibrant colours? It’s the nutrients! Each of those vibrant colours represents a unique nutrient profile and the more of them you eat, the more nutritious your meals will be. Choosing brightly coloured fruits and veggies is also a great way to entice kids to try them. 

Choose your proteins carefully 

Protein is an essential nutrient that supports a host of functions in the body, so let’s all agree that we need to ensure we get enough of it. However, not all proteins are created equal. For example, we’ve all heard that we should limit our intake of red and processed meats, but which proteins are best? Look for lean proteins like seafood (sardines, salmon, and mackerel), chicken, and plant-based ones, like chickpeas and quinoa. Not only will these foods help your family get enough protein, but they’ll also add other nutrients, like omega-3s, antioxidants, and fiber to your diet.  

Look for easy swaps 

Our last hack for making sure your meals are full of good this year is to look for easy ways to swap out ingredients that aren’t exceptionally nutritious for ones that are. For example, ditch the spaghetti noodles and swap in zucchini or squash noodles instead. You don’t even need a spiralizer to make this change—you can easily use any vegetable peeler in your kitchen to make zoodles! 

Sometimes you just have to have that mac n’ cheese or pizza. On the other days, swap starchy carbohydrates like rice with quinoa or even cauliflower rice and look for whole-grain alternatives when purchasing bread.  

With an open mind and these simple tips, you’re on your way to making 2022 full of good.