7 Ways to Slip More Nutrients Into Your Diet Without Even Trying, From RDs

Switching to a whole-food, plant-based diet is one of the best ways to flood your body with nutrition and give your physical and mental health a boost. But if all you eat is plain pasta or french fries, while you still technically vegan, you could be missing out on all the many health benefits of a plant-based approach. Here, nutritionists share their secrets to getting even more nutrients into your diet without even trying or needing to cook up elaborate meals, so you can make minor food prep tweaks that deliver major health benefits.

Whatever your goals for a healthier body here are a few easy ways to boost your nutrition on a plant-based approach, shared by nutritionists who share these strategies with their patients.

Olives have sodium, but along with their salty taste they deliver a lot of nutrients and are perfect for adding to salads and sauces like pasta sauces, explains Keith-Thomas Ayoob, EdD, RD, FAND, Associate Clinical Professor Emeritus at Albert Einstein College of Medicine. “Olives are a good source of antioxidants and contain anti-inflammatory compounds. Plus, they add more flavor than olive oil alone. You get the benefits of olive oil, but don't have to add oil to your meal. Also, there are dozens of types of olives, so add whatever you have, but go beyond the canned black ones.” Why didn’t we think of this, like 800 jars of Trader Joe’s Kalamata olives ago?

Increase your intake of vitamin A simply by adding canned pumpkin to smoothies, oatmeal, overnight oats, curries, pasta sauce, and any other recipe that would taste even better with the addition of this sweet fruit. “Vitamin A plays a crucial role in our immune systems by bolstering the body's ability to rally against viruses and infection it has seen before, according to studies.  It's also helpful against inflammation, and experts believe that to be your healthiest, "it’s important to consume vitamin A not only when you’re sick, but before you get sick to prevent illness in the first place,” comments Colleen Christensen, RD.

To boost the nutrition of your overnight oats with hardly any extra effort: “Sneak in a scoop of protein powder into your overnight oats for breakfast. Protein is the building block for hair, skin, and nails, as well as for building and repairing lean muscle tissue after a hard workout,” says Sara De Luca, RD, CDN, CPT, a Registered Dietitian in Private Practice and at Prefusion Health in Long Island, New York. “Most importantly, protein helps prevent a spike in insulin, so you can keep your blood sugar balanced and stay fuller for longer between meals.” Need a plant-based protein powder rec? Check out our guide here.

For a host of vitamins and minerals, add leafy dark green vegetables to your favorite shake or smoothie, for a zero-effort boost in its nutritional profile. Whether it’s spinach, kale, collard greens, swiss chard, arugula, or another of these superfoods, you can mix it into your energy drink, and "you won’t even taste it," says De Luca. "This is also an easy way to include heart-healthy vitamins, minerals and antioxidants into your diet since dark leafy greens are high in Vitamin C, vitamin E, vitamin K, iron, and even calcium."

Pasta is full of empty calories, we know, but chickpea pasta is both delicious and packed with protein, fiber, and nutrients like vitamin B6. “Chickpea pasta is gluten-free, has triple the protein and practically three times the fiber as traditional pasta,” shares De Luca.  “Banza is a well-known chickpea pasta brand in the industry that makes chickpea pasta of all shapes and sizes. From penne to lasagna noodles, there is something for everyone!” The taste is superb, but if you really are a pasta addict, try going half conventional, half chickpea-based.

“Taken regularly, cinnamon is anti-inflammatory and studies have shown it improves fasting blood glucose levels," says Ayoob. In that study, patients with diabetes were able to lower their insulin when given cinnamon, but how that translates is that cinnamon could help your body burn energy instead of storing it as fat. "It's anti-inflammatory properties, total lack of calories and major flavor components make cinnamon worth keeping front and center in your spice cabinet or better yet, putting onto the table with salt and pepper,” he adds. Consider adding cinnamon anytime you make a smoothie, coffee, tea, a tomato-based sauce (“gives it a Middle Eastern flair”), oatmeal, a mildly sweet soup, or roasted root vegetables like acorn squash or sweet potatoes.

Add nuts to whatever you’re making—including salads, pasta, or just keep them nearby to snack on, says Ayoob. "Any kind of nut is great, but almonds, pistachios, and walnuts have been studied most for their heart-healthy value." It doesn't take a lot of nuts to get the nutritional benefits if you eat them daily,” he adds so don't overdo it. A serving size is just a small handful, which is the equivalent to about an ounce," since more nuts can also add more calories and fat to your diet.

"Nuts give you protein, heart-healthy monounsaturated fat, fiber, and many minerals and vitamins, as well as antioxidants,” he continues. Ayoob recommends avoiding eating junk food impulsively by keeping a small tin (like a re-purposed Altoids container) on hand with nuts inside to reach for when hunger strikes.

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties--red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless "complete" proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats--a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it's gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

Pinto beans have 78.7 milligrams in one cup so add these to any salad, dip or burrito.

Molasses has 82 milligrams in 2 tablespoons. Use it in baking instead of sugar. Look for Blackstrap molasses, and keep in mind that these have been used in recipes for 100s of years, especially in the South. Molasses is also believed to help relieve stress and anxiety.

Tempeh has 96 milligrams of calcium in 100 grams when cooked. You can make chicken substitute from it.

Tofu has about 104mg in one ounce when prepared pan-fried. Throw it in your stir fry, or order it at your next Chinese meal with veggies. It's the perfect non-meat protein. (Note look for the calcium quotient on the Nutrition Facts on the label.)

Bok choy has 158 milligrams of calcium in one cup. Add it to your soup, stir fry or salad.

Soybeans have 175 milligrams of calcium per cup. Sprinkle them on a salad.

Kale has 177 milligrams in one cup. The heroic green makes a great salad, goes in smoothies and delivers a healthy dose of fiber as well.

Turnip greens have 197 milligrams in one cup. Add them to your favorite soup or smoothie.

Collard greens have 268 milligrams of calcium in one cup. Substitute it for string beans.

Alternate milks like almond, soy or rice milk have 300-500 milligrams of calcium in 8 ounces so use any of these on your cereal or in your morning smoothie.