Healthy Food: To increase the amount of nutrients, including vitamins, minerals and fiber

To increase the amount of nutrients, including vitamins, minerals and fiber
If your recipe calls for: Try substituting:

1. All-purpose (plain) flour -- Whole-wheat flour for half of the called-for all-purpose flour
2. Dry bread crumbs -- Rolled oats or crushed bran cereal
3. Enriched pasta -- Whole-wheat pasta
4. Iceberg lettuce -- Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress
5. Meat as the main ingredient -- Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews
6. White bread Whole -- wheat bread
7. White rice -- Brown rice, wild rice, bulgur or pearl barley