Think you eat well? The truth is, most of us could do a lot better. Some 87% of American adults fall short on the recommended intake of veggies, according to data from the Centers for Disease Control and Prevention, and 92% of us are missing the mark on whole grains. But you don't need radical meal makeovers to improve your diet—just some subtle, strategic ingredient switcheroos at every meal. "Small ways to fill in those nutritional gaps can make a huge difference over weeks and months," says Cynthia Sass, RD, author of Slim Down Now. Try these easy, delicious ideas for breakfast, lunch, dinner, and snacks, plus our favorite carb-smart sides, chain restaurant swaps, and salad bar swaps. You'll pack in more nutrition—and you just might shrink a few sizes, too.
