Get More From Your Meals -By Camille Noe Pagán

Breakfast: Scrambled Eggs

Smart swap: Exchange regular eggs for the omega 3-fortified kind, suggests Elizabeth Somer, registered dietitian and author of the book, Eat Your Way to Happiness. “Most women fall short of the 900 mg of omega 3 fatty acids they need daily for optimal brain health,” says Somer. “But fortified eggs contain several hundred mg each, and numerous studies show that these essential fatty acids are crucial for heart health and reducing the risk of depression.”

Make it even better: Scramble your eggs with half a cup of frozen spinach and you’ll get more than a milligram of iron, a nutrient that’s crucial for energy but that many women don’t get nearly enough of, says Somer.

Breakfast: Pancakes

Smart swap: Replace half of the white flour you’d normally use with whole wheat flour; it has three grams more fiber (which not only fills you up, but also prevents constipation by moving food through your gut) per half cup. "Plus, it's a rich source of hunger-thwarting protein," explains Chrissy Wellington, CNS, a nutritionist at Canyon Ranch Resort in Lenox, MA. 

Make it even better: “Add half a cup of puréed apples or bananas to the batter,” suggests Wellington. “Both add potent antioxidants, which have been shown to reduce the odds of numerous diseases, including cancer and heart disease.” Bonus: Scientists say bananas are also a great source of potassium, a mineral that regulates blood pressure and helps muscles and nerves stay healthy. 

Breakfast: Instant Oatmeal

Smart swap: Trade instant oats for the old fashioned kind. “Because they’re less processed, old fashioned oats are digested more slowly, which means you’ll be even less likely to get blood sugar spikes that make you cranky and hungry,” explains Somer.

Make it even better: Top your oatmeal with two tablespoons of dried cherries, suggests Somer. Not only will you get a flavor punch, recent studies have shown that eating cherries may reduce inflammation that contributes to arthritis, and may ease post-workout pain, too.

Lunch: Burrito

Smart swap: “Burritos can contain more than 1,000 calories and 30 grams of fat,” says Wellington. Her advice: Swap higher fat beef for black beans. Like red meat, they’re rich in filling protein,  but beans are free of saturated fat; high in fiber (five grams per half cup); and chock full of magnesium (the fourth-most abundant mineral in the body, which protects against stroke, diabetes and other health problems). Really want meat in your wrap? Slimming slices of grilled chicken are always a smart choice.

Make it even better: Consider more figure-friendly fillings: Use avocado instead of cheddar or Colby cheese and sour cream; you’ll get the same creamy taste, but the fat you consume will be the heart-healthy monounsaturated type, rather than the saturated fat found in cheese, explains Wellington.

Lunch: Caesar Salad

Smart swap: If you’re making your own, skip romaine lettuce and use calcium-rich baby spinach instead; you’ll also double your intake of B vitamins, which has been shown to ward off depression, says Somer. She also advises skipping regular Caesar dressing and instead opting for a low-fat version or plain vinegar—for every two tablespoons you trade, you’ll save yourself more than 100 calories and 11 grams of fat.

Make it even better: Reconsider your regular chicken, “and top your Caesar with grilled salmon instead,” advises Somer. “Just three to four ounces supply nearly a day’s worth of omega-3 fatty acids”— which research shows are crucial for preventing dementia and preventing heart disease “and fish is a rich source of filling protein, too.”

Lunch: Turkey Sandwich

Smart swap: “Turkey breast is fairly lean. It’s the rest of the sandwich that gets you in trouble,” says Somer. “So, rather than white bread, opt for a chewy whole grain brand with at least five grams of fiber per serving. Fiber is filling, reduces bloat, and lowers cholesterol.” Somer also suggests skipping waist-widening mayo, which is loaded with fat and calories, and opting for mustard instead; not only does it contain less than five calories per tablespoon, it’s also rich in turmeric, a spice that’s been associated with a reduced risk of Alzheimer’s.

Make it even better: Instead of regular tomatoes, Somer recommends opting for the sun dried variety: They’re super flavorful and ounce for ounce, they’re higher in lycopene (a type of antioxidant that may reduce the risk of skin cancers) than any other tomato product.

Dinner: Meatloaf

Smart swap: “Meatloaf gets a bad rap, but it’s one of the meals I recommend most often to clients, because it’s such an easy way to get more extra nutrients,” says Wellington. She recommends replacing half the breadcrumbs you’d normally use with fiber-filled, vitamin-rich additions such as shredded zucchini and carrots, or chopped spinach.

Make it even better: Instead of adding flavor with ketchup or barbecue sauce (both of which are loaded with high fructose corn syrup, a sweetener linked to obesity) Wellington suggests using low-fat goat cheese: “It’s protein rich and extremely flavorful, and is a great source of bone-building calcium, too.”

Dinner: Spaghetti

Smart swap: Ditch regular noodles and serve spaghetti squash.  One cup of this pasta-like veggie contains just 42 calories, whereas the same amount of pasta contains 220 calories, Somers says. Bonus: Spaghetti squash is a good source of beta-carotene, a form of vitamin A that promotes good eyesight and reduces the risk of cataracts.

Make it even better: “Marinara sauce is a rich source of cancer-fighting lycopene, but you can make it even better by adding an extra cup or two of veggies and turning it into a primavera sauce,” says Wellington. Her top pasta-topper picks: chopped bell peppers, which are high in immunity-boosting vitamins A and C, and minced garlic, which has been associated with a reduced reduction of breast, colon and prostate cancers.

Dinner: Chili

Smart swap: Wellington recommends using grass-fed bison. It contains up to two-thirds less fat than ground beef, which is why it’s the only red meat that the American Heart Association recommends. And unlike other types of meat, the fat that the grass-fed variety contains is rich in heart-healthy omega-3 fatty acids.

Make it even healthier: While you’re cooking your chili, sprinkle in a few teaspoons of turmeric: this mild orange spice has been linked with reduced risk of psoriasis, arthritis and cancer, among others. Wellington also drops a square of dark chocolate into her chili for a subtle, sweet flavor kick and an extra dose of antioxidants.

Snacks: Low-Fat Yogurt

Smart swap: Skip flavored yogurts, which often contain health-draining high fructose corn syrup, and do it yourself by mixing plain low-fat yogurt with fresh blueberries, advises Somer. One University of Michigan study found that a diet rich in blueberries appears to reduce belly fat and other factors that increase the risk of heart disease.

Make it even better: Sprinkle in ground flaxseed, a good source of fiber and phytochemicals called lignans, which aid digestion by moving food along and increasing good bacteria in the gut, says Somer. Although researchers are still investigating, some preliminary studies suggest that flaxseed may even have a protective effect against breast cancer.

Snacks: Crackers and Cheese

Smart swap: Skip crackers made with white flour, they contain little to no fiber, and opt for ones made with whole grains so you’re getting filling fiber and B vitamins, says Wellington. She also advises choosing slimming cheese picks like low-fat Swiss or mozzarella, and adds, “Cheese is one of those foods that it’s easy to overeat, so limit yourself to an ounce or less per snack to make sure you keep your calories in check.” 

Make it even better: Top your cheese with diced apricots. They’re a potent source of vitamin A, a nutrient that promotes lung health. Bonus: Because vitamin A is fat soluble, scientists say the fat in the cheese will help your body more fully absorb the vitamin A in the apricot.

Snacks: Fruit Cups

Smart swap: Avoid pre-packaged fruit cups, which are usually drenched in high-calorie sugary syrup, and make your own fruit salad instead. Another tip: Head for darker hued fruit: “All produce is good for you, but the darker the fruit’s color, the higher its level of antioxidants,” says Somer. “For example, peaches are better than pears, watermelon is better than cantaloupe, and blueberries and raspberries are better than apples.” 

Make it even better: Top your fruit cocktail with a handful of crumbled walnuts. “They’re rich in essential fats that promote brain and heart health. Plus, they contain protein and fiber, too, both of which slow down the digestion process and keep you from getting hungry as soon as you normally would,” says Somer.