Do you ever find yourself eating the same things over and over again? Or are you in a position where you travel all of the time or are time-starved and have to grab and go with meals quite a bit? Eating healthy can seem like a hard task at times. Unhealthy options are lurking around every corner, it seems like.

Food is not only delicious but also essential to life, energy, repair, muscle growth, and just about every single process in the human body. Getting good food with high nutrient value is extremely important, but it can become hard when bad food is all around us. We are what we absorb, so it only makes sense to get as much as we can out of the food that we eat daily. Luckily, there are some really easy ways to make your meals healthier. So whether you’re traveling for business or on vacation or just don’t have a lot of time in the day to eat a healthy meal, these tips might help you increase the quality of what you’re getting out of your meals.

5 WAYS TO MAKE YOUR MEALS HEALTHIER

ADD SOMETHING GREEN – Whether your meal is healthy or not, it’s always a good idea to add a side of some type of green vegetable. When you’re eating out or on the go, options tend to be carbohydrate-heavy and usually don’t include green veggies. Burgers and fries, tacos, sandwiches, pizza, and subs seem to be on the ready. So whether you’re just adding a side salad, topping a sandwich with as many green veggies as possible (lettuce, green pepper, spinach), or adding in a side of green beans, adding something green will add vitamins, minerals, phytonutrients, and more. And if you have no other choice, a green supplement like Amazing Grass might be something to consider.

Example: I was craving macaroni and cheese last week (Annie’s organic white cheddar and shells), but not only is that not nutritionally sound (all carb and fat), but it also always feels somewhat like a lead balloon in my stomach. And the worst part? After I eat a carb bomb like that, I’ll be hungry in an hour (insulin, anyone?). Instead of just the mac and cheese, I added sautéed kale with garlic. So I ended up halving the amount of mac and cheese (pasta) and doubling the nutrient value by adding the kale.

PROTEIN BOOST – A lot of our meals today are so carbohydrate-laden. They focus on carbs and fat, meaning pasta and rice paired with cheesy sauces. Adding protein will help add that lean protein that you’ll need to repair, and recover, and it will also help maintain your satiety levels.

Example: I could have easily added chicken, shrimp, or beef to the mac and cheese I was referring to above. Adding in 4–6 ounces of protein, either in a dish or on the side, will help balance out your meal and your hormones so you can maintain better levels (steady) of insulin and avoid the after-meal crash.

In A Pinch: If you aren’t getting enough protein and you’re really in a pinch, drinking a protein supplement could help. They’re easy to take with you, travel with, and don’t require refrigeration. This grass-fed whey protein powder is a fantastic go-to when you need a protein boost.

FOCUS ON COLOR – Add color! Whether you add vegetables or fruit, adding all of the colors throughout the day will help you get all of the vitamins and minerals you need.

Colors + Examples of Foods In Those Categories:

Red – Peppers, tomatoes, chilis, apples, raspberries, strawberries, red potatoes
Green – Green leafy greens like kale, chard, and spinach, as well as green beans, zucchini, green peppers, broccoli, scallions, lime, and so many more
Yellow – Yellow peppers, yellow squash, golden beets, lemon, yellow onion, pineapple
Purple – Beets, grapes, blueberries, blackberries, “red” onion, purple potatoes
Orange – Oranges, grapefruit, apricot, carrots
White – White onion, white potato, mushrooms, sprouts, jicama

SMART SWAPS – Sometimes, the easiest way to make your meals healthier is by making simple swaps that can reduce calorie intake and improve nutrient density without sacrificing flavor. Opt for whole grains instead of refined grains, choose grilled over fried, and go for water or herbal teas instead of sugary drinks. These small changes can make a big difference over time.

Example: If you love a good sandwich, try swapping out white bread for whole-grain or sprouted bread. It adds more fiber and nutrients and helps keep you fuller for longer. Or, if you’re a fan of snacking on chips, consider swapping them out for air-popped popcorn or veggie sticks with hummus.

GET YOUR PORTION SIZES IN CHECK – One of the best things you can do for yourself is to eat the correct portion sizes and know when you’re full. If you’re eating at home, portion control dishware is a very helpful tool. Eating in the right portions will help you control your hunger, your blood sugar levels, and maintain your weight (or help you lose weight if that’s your goal). If you don’t have portion control dishes or can’t carry them with you, using your hand is just as useful, and you can use it to help you measure whether you’re at home, out to dinner at a restaurant, or at a friend’s house. Here’s how:

Protein – Should be the size and thickness of the palm of your hand.
Vegetables – 1–2 clenched fists
Carbohydrates – 1 cupped palm
Fat – Size of your thumb

Everyone and every body is different, so each person’s portions are unique to them. You may have to judge by your hunger levels to see if you’ve eaten too little or too much. If you’re still hungry a few hours after a meal, you probably didn’t eat enough. If you’re still very full 3 hours after a meal, you probably ate too much.

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