Replace traditional food with other options that contains valuable benefits.
You can also add some of these nutrients to any meal you choose during your day.
Here are some examples:
• For breakfast you can always choose some fresh fruits and vegetables, as well as whole grains.
• For lunch, you can replace some ingredients in the main meal, with other one of good nutritional value and a different flavor (eg: replacing frying with roasting, using natural oils instead of butter and margarine, or adding some Whole grains for some meals or appetizers).
• At dinner, serve the snacks that your family used to have it, but with valuable and useful ingredients. (Such as replacing whole-fat products with low-fat one. or high-value nutritious products such as beans and legumes)
• Snacks between meals, it can be some of the salads or sandwiches, or you can prepare some homemade sweets with a high nutritional value.