- Choose whole grain instead of refined products. For example, use whole wheat flour, brown rice, oatmeal, whole cornmeal and barley.
- Whole wheat flour can usually be substituted for up to 1/2 cup of the white flour in recipes. For example, if a recipe calls for 2 cups of flour, try 1 cup of white and 1 cup of whole wheat flour.
- Add fruits to muffins, pancakes, salads and desserts. Add vegetables to casseroles and salads.
- Add grated or mashed vegetables or fruits to sauces or baked goods. For example, you can add grated carrots to spaghetti sauce and meat loaf.