Sneak Superfoods Into Your Meals With These Healthy Hacks

There’s no denying that people need to regularly incorporate healthy foods into their diet. Superfoods such as fruits, vegetables, and grains provide tons of essential nutrients and vitamins. While eating healthy doesn’t always sound appealing, there are simple ways to add superfoods into your meals. Read on to discover how to easily maintain a healthy diet with these healthy hacks.

Turn Them Into A Smoothie

a berry fruit smoothie
Jugoslocos/Unsplash
Jugoslocos/Unsplash

Those who don’t like eating fruits and vegetables may have a difficult time eating them on their own. Instead, try turning those superfoods into a healthy smoothie.

Smoothies can increase your consumption of fruits and vegetables, increase fiber intake, can be used as a meal replacement, help manage food cravings, and more.

Stirring In Superfoods Can Easily Hide Them

woman eating a vegetable soup
Henrique Félix/Unsplash
Henrique Félix/Unsplash

Those who don’t want to experience the taste of superfoods can try hiding them in foods they already enjoy.

Stirring some healthy veggies into soups, chili, eggs, sauce, and more won’t set off your taste buds. You can even shred, dice, or blend them, so they’re barely noticeable on your palette.

Start With Small Goals

person writing a checklist
Glenn Carstens-Peters/Unsplash
Glenn Carstens-Peters/Unsplash

Changing your entire diet is no simple task and it can be hard to quit old habits. It’s important to make some reasonable first steps towards eating healthier.

People can try making small goals to incorporate superfoods into their diet. This can be replacing dessert with fruit or opting for sweet potato fries instead of regular fries.

Top Off Your Dishes With Some Superfoods

yogurt with strawberries and blueberries
Wesual Click/Unsplash
Wesual Click/Unsplash

Superfoods can make a great topping to countless meals. You just need to know where you can sneak them in.

Try topping off foods such as fruit on yogurt, tomatoes on a salad, dark leafy greens on a pizza, or whole-grain cereal on oatmeal. These can go unnoticed, but provide tons of nutrients.

Chop It All Up

chopped onions, tomatoes, garlic, herbs, and carrots
Kristine Tumanyan/Unsplash
Kristine Tumanyan/Unsplash

Taking a big bite out of a carrot or tomato may seem like too much for someone who doesn’t like the taste or texture of those foods.

Instead, try chopping up some superfoods into tiny pieces. You’ll still be getting the same amount of food, but can enjoy them in small doses.

Pureeing Can Be A Game-Changer

maple orange squash puree with pomegranate seeds
Deb Lindsey for The Washington Post via Getty Images
Deb Lindsey for The Washington Post via Getty Images

Some people are bothered by certain food textures, which can make it difficult to consume superfoods. Pureeing can make a huge difference.

A roasted vegetable puree provides a ton of flavor and can be used as a sauce for other foods. These also have a perfect thickness that play well in casseroles, stews, and soups.

Make A Tasty Dip

hummus on a plate with crackers, cucumbers, purple carrots, and cherry tomatoes
Cleo Stracuzza/Unsplash
Cleo Stracuzza/Unsplash

Making food a little more fun can encourage people of all ages to try some delicious and healthy options. One helpful tip is to use a dip.

Whether it be hummus, spinach dip, or tzatziki, these dips are guilt-free and can be paired with other nutritious foods such as cucumbers, tomatoes, carrots, and whole grain crackers.

Try Making Some Substitutions

a block of tofu on a plate
Natasha Breen/REDA&CO/Universal Images Group via Getty Images
Natasha Breen/REDA&CO/Universal Images Group via Getty Images

Starting small is a helpful tip for getting used to having more superfoods in your diet. One way to do this is to substitute unhealthy foods with some superfoods.

This doesn’t have to be anything major. For example, substitute some tofu for cheese in pizza or lasagna. You can also try using non-fat yogurt to replace sour cream in tacos or chili.

Bake Superfoods Into Tasty Treats

pumpkin bread with cranberries and sunflower seeds
Taylor Deas-Melesh/Unsplash
Taylor Deas-Melesh/Unsplash

If you love baking, then there are still ways to make it a healthier experience. It may be time to ditch the cupcakes and brownies, but you’ll still be able to enjoy yummy baked goods.

Vegetables such as pumpkins, zucchinis, and carrots can be a tasty addition to bread or muffins. Nuts and berries work wonders as well.

Get Adventurous With Your Food

cooked fish with a side salad
Alex Teixeira/Unsplash
Alex Teixeira/Unsplash

One of the reasons why people have a hard time sticking to a diet is because they aren’t aware of how many options are available.

The best thing to do is to get more adventurous when it comes to food. Keep a goal to try at least one new recipe per month.

Find Snacks That Are Full Of Protein

goji berries on a white plate
Sina Schuldt/Getty Images
Sina Schuldt/Getty Images

It can be easy to look for snacks that take no time or preparation such as a bag of chips or candy.

However, there are numerous healthy snacks that are packed with a ton of vitamins, minerals, protein, and more. Some examples include the vitamin C-filled goji berries, sunflower seeds, cranberries, and almonds.

Switch Up Your Greens

a head of kale lettuce
Adolfo Félix/Unsplash
Adolfo Félix/Unsplash

Those who try to eat healthy may regularly eat salads and other meals with leafy greens. While most are filled with nutrients, some have more than others.

Spinach is loaded with iron, vitamin E, and magnesium. Kale is packed with omegas 3 and 6, helps reduce heart disease, reduces blood glucose levels, and more.

Take Control Over Your Food

mexican food on a table
Roberto Carlos/Roman Don/Unsplash
Roberto Carlos/Roman Don/Unsplash

Eating healthy does not need to be a challenge and it helps to add some of your personal flair to your dishes.

For example, if you love Mexican food, try making nutritious Mexican dishes such as a taco salad or a carne asada plate. This can help you feel more comfortable with new foods because they will seem familiar.

Don’t Be Stingy With The Spices

a spoonful of chili powder
Volodymyr Hryshchenko/Unsplash
Volodymyr Hryshchenko/Unsplash

Taste is one of the most important factors when it comes to food and there are several superfoods that could use a boost.

One way to spice things up is to add an array of herbs and spices to your meals. Many spices actually have health benefits. For example, cinnamon can lower blood sugar and turmeric can fight inflammation.

Find Time To Eat Enough Superfoods

a plate with an egg, brown bread, avocado, broccolini, and meat
Chris Ralston/Unsplash
Chris Ralston/Unsplash

It’s crucial that you find enough time during the day to eat the recommended amount of superfoods. They should be spread out through breakfast, snacks, appetizers, side dishes, lunch, and dinner.

Eating a bunch of food at one point of the day can wreak havoc on your metabolism and blood sugar.

Buy Everything Prepared

packaged salad kits at a grocery store
Justin Sullivan/Getty Images
Justin Sullivan/Getty Images

While some may tell you not to take the easy way out, it may be the best way to help you become healthier.

Going to the grocery store can already feel like a dreadful chore, but it may seem tougher when you have to prepare and cook the food. Instead, it might be easier to buy already prepared superfoods at a grocery store or farmers’ market.

A Great Cooking Alternative

grilled vegetables including peppers, onions, and zucchini
Artyom Geodakyan/TASS via Getty Images
Artyom Geodakyan/TASS via Getty Images

Microwaving vegetables may seem like the most simple way to cook them, but there are numerous alternatives that provide a ton of rich flavors.

Roasting in the oven or on the stove is a great way to add some oils and spices to your veggies. Grilling or broiling on the barbeque can give them added smokiness.

Simplify Your Superfoods

chicken breast with peas, corn, carrots, green beans, and mushrooms
Sam Moqadam/Unsplash
Sam Moqadam/Unsplash

There’s no reason why cooking a healthy meal has to take longer than picking up a fast food order. Several superfoods can be cooked in minutes.

For example, grilling some chicken breast or fish and microwaving a bag of frozen vegetables can most likely be done in about 10 to 15 minutes.

Ask A Chef To Help You

a chef holding up a dish
Abdulla M/Unsplash
Abdulla M/Unsplash

Not everyone knows what they are doing in the kitchen. Cooking can be pretty daunting for those who are unexperienced.

If you have the means to do so, it may be time to ask for some help. Try reaching out to some local chefs to see if they can cook up some of your favorite superfoods in a new and unique way.

Find Superfoods That Boost Metabolism

garlic that's half-peeled
Mike Kenneally/Unsplash
Mike Kenneally/Unsplash

According to Men’s Health, it’s actually not a good idea to starve yourself for long periods of time. While some health experts recommend intermittent fasting, there are benefits to eating on a regular basis.

Starving yourself can lower your metabolism, so it’s best to eat foods that can boost it. For example, garlic is a natural thermogenic food that causes the body to produce heat and use energy.