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Checklist: Nutrient-Boost Your Diet

For more fruit and veggies:

___Slice fresh fruit on top of your morning cereal, toast, waffles or pancakes.

___ Add grated carrots, baby spinach, bean sprouts or avocado slices to sandwiches and wraps.

___ Spruce up a basic cheese pizza with vitamin-packed veggies, like red peppers and broccoli.

For a protein boost:

___ Toss sunflower seeds, chickpeas, beans, tuna or nuts into salads.

___ Bring a few hard-boiled egg whites to work for a low-cal, high-protein snack.

For extra calcium:

___ Sneak skim milk into foods that you'd usually prepare with water, such as instant oatmeal, hot chocolate and some canned soups.

___ Switch up the proportions in your morning cuppa joe: Make it more latte and less coffee.

For healthier carbs:

___ Replace some or all of the regular flour in the breads, cookies and cakes you bake with the whole-wheat kind.

___ Pour a bowl of whole-grain cereal with skim milk to fend off cravings for cookies and chips -- the crunchy texture is surprisingly almost as satisfying.

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All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.