Get More From Your Meals

Turn plain ol' snacks and meals into nutrient-packed powerhouses with these simple swaps (13 Photos)

Camille Noe Pagn on Feb 14, 2011 at 4:02PM

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Get More From Your Meals

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Breakfast: Pancakes

Smart swap: Replace half of the white flour you’d normally use with whole wheat flour; it has three grams more fiber (which not only fills you up, but also prevents constipation by moving food through your gut) per half cup. "Plus, it's a rich source of hunger-thwarting protein," explains Chrissy Wellington, CNS, a nutritionist at Canyon Ranch Resort in Lenox, MA. 

Make it even better: “Add half a cup of puréed apples or bananas to the batter,” suggests Wellington. “Both add potent antioxidants, which have been shown to reduce the odds of numerous diseases, including cancer and heart disease.” Bonus: Scientists say bananas are also a great source of potassium, a mineral that regulates blood pressure and helps muscles and nerves stay healthy. 

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