Making one small change a day can improve both your nutrition and health.

Try to make easy changes first and continue to work on it every day until it becomes a habit. After all, we make on average 226 decisions about food each day (according to scientists at Cornell University)!

Here are some to get you started:

  • Add antioxidant-rich fresh berries to your summer salads for refreshing flavor.
  • Try a new protein and fiber-filled snack. Roast canned chickpeas (rinsed and dried) with spices in the oven.
  • Sprinkle quick oats on top of your favorite muffins or quick breads before baking for added benefit of whole grains.
  • Place fresh spinach into your plate before filling with hot pasta for an instant source of folic acid and vitamin C.
  • Eat a handful of nuts or seeds with fresh fruit for a satisfying, well-balanced afternoon snack.
  • For dessert, opt for a few squares of dark chocolate and berries instead of a high-calorie choice.
  • Add a chopped, ripe avocado to your salad, making it less likely to overdo salad dressings and boost healthy fat intake.
  • Include fish twice a week for brain and heart health. Try roasted fish and vegetables or tuna mixed with your favorite bean and chopped veggies. Add a touch of olive oil and fresh lemon to each.
  • Replace your salt shaker with a salt-free herb blend you purchase or make yourself.
  • Froth nonfat or 1 percent milk and add cinnamon or cocoa powder to your coffee in place of creamers and sugar.
  • Buy fresh new spices like turmeric, red pepper, nutmeg and cinnamon. Try grating fresh nutmeg on hot cereal or turmeric on a sweet potato.
  • Stir pureed pumpkin or cantaloupe into yogurt for nutrients supporting eye health and good bacteria for your gut.
  • Add beans to your favorite stews and soup recipes for added fiber and protein.

Helpful Nutrition Websites, Apps (and free app): Great shopping tool. (and free app):  Achieve your diet, health, and fitness goals. (and free app): Track your health from anywhere, anytime. (and free app): Food and fitness trackers. (and free app): Food tracker to achieve your weight loss goal. Website of the Academy of Nutrition and Dietetics, the professional organization of nutrition experts with advice to share. Blogs written by registered dietitians. Practical information to build a healthier diet. Your gateway to federal food safety information.

USDA FoodKeeper (free app): Helps consumers use food at its peak and reduce waste.