15 Best Foods for Vitamin and Mineral Richness

Vitamins and minerals don’t shout for attention like protein or carbs, but they quietly run the show—powering your immunity, bones, brain, and energy levels. If you’ve ever felt sluggish, dealt with brittle nails, or wrestled with brain fog, you’ve brushed up against what happens when micronutrients aren’t pulling their weight. The simplest fix isn’t a complicated supplement stack. It’s a plate filled with foods that naturally deliver a spectrum of vitamins, minerals, antioxidants, and phytonutrients. Below is a fresh, practical guide to 15 powerhouse foods that punch well above their weight for nutrient density, plus plenty of ways to actually use them in real life.

How to get the most from vitamin- and mineral-rich foods

A little strategy goes a long way. Before we dive into the list, a few smart rules help you absorb more of what you eat:

• Mix fat-soluble and water-soluble vitamins. Vitamins A, D, E, and K need fat to be absorbed. Pair leafy greens or carrots with olive oil, avocado, nuts, or eggs. Vitamin C and B vitamins are water-soluble and don’t need fat, but they wash out easily; you need them regularly.

• Help your body use iron. Plant-based iron (non-heme) in beans and greens absorbs better with vitamin C. Think lentil soup with a squeeze of lemon or a spinach salad with strawberries.

• Unlock beneficial compounds with prep. Chopping or lightly steaming cruciferous veggies like broccoli boosts sulforaphane, a powerful antioxidant compound. Let chopped broccoli rest 10 minutes before cooking, or add a pinch of mustard powder to cooked broccoli to reactivate the enzyme.

• Rotate similar foods. Spinach is awesome but high in oxalates, which can bind calcium. Rotate with kale, arugula, and chard for a broader nutrient profile and better mineral availability.

• Don’t sleep on frozen. Frozen berries, spinach, and fish are often flash-frozen at peak freshness. They’re budget-friendly, last longer, and retain most nutrients.

One more reality check: most adults fall short on key nutrients like fiber (only around 5% of Americans meet the daily recommendation), potassium (the vast majority don’t hit the target), and vitamin D (deficiency or insufficiency is common). This list helps close those gaps—without turning eating into a second job.

1) Leafy greens (kale, spinach, Swiss chard)

If there were a “most valuable veggie” award, leafy greens would win on both depth and variety of nutrition. They deliver vitamins A, C, and K, plus folate, magnesium, potassium, iron (especially in spinach), and fiber—at minimal calories.

What they offer:

• Vitamin K: crucial for blood clotting and bone health; kale and collards are standouts.

• Vitamin A (as beta-carotene): supports vision, immune function, and healthy skin.

• Vitamin C: helps with iron absorption and collagen production.

• Minerals: magnesium for muscle and nerve function; potassium for blood pressure; iron for oxygen transport.

How to use them without getting bored:

• Massage kale with olive oil and lemon to soften the leaves for salads.

• Add a handful of spinach to smoothies. Banana + spinach + peanut butter + milk is a harmless-looking green powerhouse.

• Sauté Swiss chard with garlic and finish with a squeeze of lemon and a handful of walnuts.

Pro tip for absorption:

• Add a fat source (olive oil, avocado, nuts, eggs) to help absorb vitamins A and K.

• For spinach, pair with vitamin C (citrus, bell peppers) to support iron uptake.

Shopping and storage:

• Choose crisp leaves with no yellowing. Store wrapped in a paper towel inside a breathable bag. Use within 3–5 days.

Watch-outs:

• If you’re on warfarin or another blood thinner, keep vitamin K intake consistent. No need to avoid greens—just don’t yo-yo your intake.

2) Eggs

Eggs are one of the most nutrient-efficient foods on earth. One large egg brings high-quality protein plus vitamin B12, B2 (riboflavin), selenium, iodine, choline, and a bit of vitamin D—all in about 70–80 calories.

Nutritional highlights:

• Choline: key for brain function and liver health; one egg has ~150 mg, about a quarter to a third of many adults’ daily needs.

• Vitamin B12: supports red blood cell formation and nerve health.

• Vitamin D: amounts vary, but eggs from vitamin-D-enriched or pasture-raised hens typically contain more.

• Lutein and zeaxanthin (in the yolk): carotenoids that support eye health.

How to make them work for you:

• Hard-boil half a dozen on Sunday for grab-and-go breakfasts or snacks.

• Add a poached egg to avocado toast or grain bowls for a satisfying lift.

• Fold chopped greens into an omelet and top with salsa for vitamin C.

Kitchen tips:

• Store in the carton (not the door) for freshness. Eggs keep for about 3–5 weeks refrigerated.

• Soft scramble on medium-low heat with butter or olive oil for a creamy texture and less oxidation.

For special diets:

• If you don’t eat eggs, replicate the nutrient combo with tofu scrambles (add nutritional yeast for B12 if your diet lacks animal foods) and incorporate choline-rich foods like soybeans and quinoa.

3) Fatty fish (salmon, mackerel, sardines)

Fatty fish offer a rare combo: EPA and DHA omega-3s for heart and brain health, high-quality protein, vitamin D, B12, selenium, and sometimes calcium (when canned with bones).

Why it’s a big deal:

• Omega-3s (EPA/DHA) help reduce inflammation, support brain function, and may improve triglycerides and blood pressure. A typical 3–4 oz serving of salmon delivers roughly 1,000–2,000 mg combined EPA/DHA.

• Vitamin D: salmon and sardines can provide 300–600 IU per serving, depending on species.

• B12: most fatty fish provide well over 100% of the daily value in a standard serving.

Budget and prep-friendly options:

• Canned salmon or sardines: affordable, shelf-stable, and calcium-rich if you mash the bones into a salad or pasta.

• Atlantic mackerel or sardines over toast with mustard and capers—fast, fancy, and nutrient-dense.

Sustainability and safety:

• Look for sustainably sourced options (check labels like MSC).

• For lower mercury choices, favor salmon, sardines, trout, and Atlantic mackerel. Pregnant individuals should avoid king mackerel, tilefish, and shark.

If you dislike fish:

• Try milder options like trout or baked salmon with a lemon-dill yogurt sauce.

• Consider omega-3 supplements (fish oil or algae oil), especially if you rarely eat fish. Aim for around 500–1,000 mg EPA/DHA daily, but talk to your clinician if you’re on blood thinners.

4) Nuts and seeds (almonds, chia seeds, flaxseeds)

These are small packages with massive nutritional returns: healthy fats, protein, fiber, vitamin E, magnesium, zinc, and plant omega-3s (ALA).

Standout nutrients:

• Almonds: rich in vitamin E, a skin- and cell-protective antioxidant. An ounce delivers roughly half a day’s worth.

• Chia and flax: stars for ALA omega-3s, fiber, and minerals. Chia seeds absorb liquid to form a pudding-like texture; flax needs to be ground to access nutrients.

• Magnesium: many nuts and seeds supply 15–25% of daily needs per ounce, supporting energy production and muscle function.

Smart ways to eat more:

• Sprinkle chia on yogurt or oatmeal; make overnight chia pudding with milk, vanilla, and berries.

• Add ground flax to smoothies, pancake batter, or meatballs for a fiber and omega-3 lift.

• Keep a small jar of mixed nuts in your bag for an emergency snack that beats vending machines by a mile.

Portion and storage:

• Nuts are energy-dense. A small handful (about 1 oz) is a good daily portion for most.

• Store in the fridge or freezer to prevent rancidity, especially for walnuts, flax, and chia.

Allergy note:

• If you have nut allergies, lean on seeds (pumpkin, sunflower, hemp, chia, flax) for a similar nutrient profile.

5) Sweet potatoes

Naturally sweet, deeply satisfying, and packed with beta-carotene (a vitamin A precursor), sweet potatoes are a comfort food that actually supports health.

Why they earn a spot:

• Vitamin A: a medium sweet potato can provide well over 100% of your daily needs, supporting vision, skin, and immune function.

• Vitamin C and fiber: support skin health and digestion.

• Potassium and manganese: help regulate fluid balance and support metabolism.

Simple prep ideas:

• Roast wedges with olive oil, paprika, and garlic. Serve with tahini-lemon sauce.

• Bake, then top with black beans, salsa, avocado, and a squeeze of lime for a quick dinner.

• Microwave for 5–8 minutes, split open, and add cottage cheese or Greek yogurt and chives.

Blood sugar and texture tips:

• Cooling cooked sweet potatoes and eating them later can increase resistant starch, which supports gut health and may blunt blood sugar spikes.

• Pair with protein or fat (beans, eggs, nut butter) for steadier energy.

6) Berries (blueberries, strawberries, raspberries)

Berries deliver color and health hand-in-hand. They’re rich in vitamin C, fiber, and anthocyanins—antioxidants linked to heart and brain benefits.

Nutritional wins:

• Vitamin C: supports immunity and collagen production.

• Fiber: helps with digestion and satiety; raspberries are particularly high.

• Polyphenols: may support healthy blood pressure and improve vascular function.

Real-life ways to use them:

• Keep a bag of frozen blueberries on standby for smoothies and oatmeal.

• Toss strawberries with spinach, goat cheese, and balsamic for a sweet-savory salad.

• Make yogurt parfaits with mixed berries, a drizzle of honey, and a sprinkle of granola.

Buying and storing:

• Frozen berries are often just as nutritious as fresh and more affordable.

• Rinse berries just before eating; moisture shortens shelf life.

Bonus tip:

• Mix berries into meals that include iron-rich plants like oats or lentils; the vitamin C helps release non-heme iron.

7) Legumes (lentils, chickpeas, black beans)

If you want more fiber, folate, iron, and steady protein in your life, legumes are your best friend. They’re also budget-friendly and versatile.

Nutrient snapshot:

• Protein and fiber: a cup of cooked lentils gives roughly 18 g of protein and 15 g of fiber.

• Folate: essential for DNA synthesis and especially vital during pregnancy.

• Iron and magnesium: support energy and muscle function.

Easy ways to add them:

• Toss chickpeas with olive oil, cumin, and salt; roast until crispy for snack-worthy crunch.

• Stir black beans into tacos, soups, and grain bowls.

• Make a quick red lentil dal or lentil bolognese—fast-cooking and forgiving.

Digestive comfort tips:

• Rinse canned beans to reduce sodium and some FODMAPs.

• Soak and cook dried beans thoroughly or use a pressure cooker to minimize compounds that cause gas.

• Start with small portions and build up if you’re not used to high-fiber meals.

Iron absorption:

• Combine legumes with vitamin C sources (tomatoes, peppers, citrus) and avoid drinking tea or coffee with the meal if iron absorption is a concern.

8) Carrots

Carrots are more than a crunchy snack. They’re loaded with beta-carotene, fiber, vitamin K, potassium, and a touch of vitamin C.

Why they’re worth munching:

• Vision support: beta-carotene converts to vitamin A, essential for eye health.

• Microbiome-friendly fiber: supports digestion and fullness.

• Versatility: raw with hummus, roasted with spices, blended into soups, or shaved into salads.

Smart uses:

• Roast with olive oil, salt, and a sprinkle of cumin. Finish with a dollop of yogurt and chopped herbs.

• Blend cooked carrots with ginger and coconut milk for a cozy soup.

• Add shredded carrots to meatballs, muffins, or stir-fries for extra moisture and nutrients.

Absorption tip:

• As with other carotenoid-rich veggies, add a little fat (olive oil, tahini, nuts) to help unlock those fat-soluble nutrients.

9) Whole grains (quinoa, brown rice, oats)

Whole grains keep the bran and germ—where much of the vitamins, minerals, and fiber live. They deliver steady energy, B vitamins, iron, magnesium, selenium, and beneficial fibers like beta-glucan.

Standout picks:

• Oats: beta-glucan fiber supports cholesterol management and feelings of fullness.

• Quinoa: a higher-protein grain option with iron, magnesium, and all essential amino acids (though still not protein-dense like meat or legumes).

• Brown rice: a staple source of magnesium and fiber.

How to get them in:

• Prep a batch of quinoa for grain bowls with greens, chickpeas, cucumbers, olives, and a lemony tahini dressing.

• Make overnight oats with milk, chia, banana, and cinnamon.

• Cook brown rice with extra water and drain (pasta style) to reduce arsenic exposure, then cool for a resistant-starch boost.

Gluten considerations:

• Oats are naturally gluten-free but can be contaminated during processing. Choose certified GF oats if needed.

• There are plenty of gluten-free whole grains if you can’t tolerate gluten: quinoa, brown rice, millet, buckwheat, and sorghum.

10) Avocados

Creamy, satisfying, and nutrient-dense, avocados bring fiber, potassium, folate, vitamin E, vitamin K, and heart-healthy monounsaturated fats.

Why they make the list:

• Potassium: supports blood pressure; a whole avocado supplies roughly as much potassium as two small bananas.

• Fiber: about 10–14 grams per avocado, depending on size, which supports gut and heart health.

• Healthy fats: help absorb fat-soluble vitamins and promote satiety.

Simple ways to enjoy:

• Avocado toast with whole-grain bread, chili flakes, and a squeeze of lemon.

• Blend into smoothies for a creamy texture without added sugar.

• Cube into salads or grain bowls; fold into tuna or chickpea salad for richness.

Practical tips:

• To ripen faster, place avocados in a paper bag with a banana.

• Once cut, brush with lemon juice and store with the pit to slow browning.

Mindful portions:

• Avocados are calorically dense. A third to half an avocado is a reasonable serving for most, depending on energy needs.

11) Broccoli

Broccoli packs vitamin C, vitamin K, folate, fiber, and unique sulfur compounds into every floret. It’s a cruciferous champion for a reason.

Why it stands out:

• Vitamin C: supports immune function and skin health.

• Vitamin K and folate: support bones and cell repair.

• Sulforaphane: a potent compound formed when broccoli is chopped or chewed. It supports detox pathways and may have anti-inflammatory and anti-cancer roles.

Make it better with technique:

• Chop, then wait: let chopped broccoli sit for 10 minutes before cooking to allow the enzyme that forms sulforaphane to do its job.

• Lightly steam or sauté: gentle cooking preserves vitamins and crunch.

• Hack: sprinkle a little mustard powder or add a bit of raw crucifer (like cabbage) to cooked broccoli to reintroduce the enzyme and boost sulforaphane formation.

Meal ideas:

• Roast broccoli with olive oil and garlic; finish with lemon zest and toasted almonds.

• Stir-fry with ginger and tamari, then toss with sesame seeds.

• Blend into a creamy broccoli soup with white beans for body and protein.

12) Dairy (milk, yogurt, cheese)

Dairy is a classic source of calcium, vitamin D (if fortified), vitamin B12, and riboflavin. Yogurt brings probiotics that support digestive health.

Why it’s useful:

• Calcium + vitamin D: the duo for bone strength and remodeling. If your milk is fortified, each cup typically adds a significant chunk of vitamin D as well.

• Protein: Greek yogurt can deliver 15–20 g per serving.

• B12: valuable for those who eat little meat.

Smart choices:

• Choose plain yogurt and sweeten it yourself with fruit and a drizzle of honey rather than going for heavily sweetened flavors.

• Look for “live and active cultures” on yogurt labels for probiotic benefits.

• Aged cheeses can be easier on lactose-sensitive stomachs; lactose-free milk is widely available.

Alternatives:

• Fortified plant milks (soy, pea, almond, oat) can be good options. Check labels for calcium (aim for ~300 mg per cup) and vitamin D fortification. Soy and pea milks typically have higher protein.

13) Mushrooms (shiitake, cremini, portobello, button)

Mushrooms are a sleeper hit for B vitamins, selenium, copper, and unique antioxidants like ergothioneine. When exposed to sunlight or UV light, they can also contribute vitamin D2.

What they bring:

• B vitamins (riboflavin, niacin): help convert food into energy.

• Selenium and copper: support antioxidant defenses and energy production.

• Vitamin D boost: place mushrooms gill side up in the sun for 30–60 minutes before cooking to meaningfully increase their D content.

How to cook them well:

• Don’t crowd the pan; give them room to brown.

• Salt near the end of cooking to avoid sogginess.

• Grilled portobellos make a great burger stand-in; sautéed mushrooms with thyme elevate omelets and pasta.

Cleaning tip:

• Briefly rinse and pat dry or wipe with a damp paper towel. Soaking can make them waterlogged.

14) Citrus fruits (oranges, grapefruits, lemons)

Citrus fruits are vibrant vitamin C bombs with bonus fiber, folate, and potassium. The aromatic oils in the zest and the flavonoids in the pith add extra benefits.

Why they matter:

• Vitamin C: crucial for immune function and collagen synthesis.

• Flavonoids like hesperidin: support vascular health and may help with blood pressure.

• Fiber: whole fruit beats juice for satiety and steady energy.

Simple ways to use:

• Add orange segments to spinach salads with toasted almonds.

• Use lemon zest and juice to finish fish, grains, and veggie dishes—big flavor for few calories.

• Keep grapefruit slices on hand for a refreshing breakfast, but check medications first.

Medication note:

• Grapefruit and certain medications (like some statins and blood pressure drugs) don’t mix. If you take these, skip grapefruit and use oranges or lemons for your citrus fix.

15) Dark chocolate (70% cocoa or higher)

Yes, chocolate made the list—dark chocolate, that is. Cocoa is naturally rich in magnesium, iron, copper, manganese, and flavanols that support vascular function.

What to look for:

• Cocoa content: 70% or higher for more flavanols and less sugar.

• Minimal processing: “dutched” cocoa tastes smoother but often has fewer flavanols.

• Reasonable portion: 1–1.5 oz is a sweet spot for most.

Nutrient notes:

• Magnesium: supports muscle function, sleep quality, and energy production.

• Iron and copper: help your body move oxygen and support antioxidant systems.

How to enjoy:

• Pair a square or two with berries or a handful of nuts.

• Melt into oatmeal or yogurt for a decadent but balanced breakfast.

• Make a quick hot cocoa with unsweetened cocoa powder, milk, a touch of maple syrup, and a pinch of cinnamon.

Quality and safety:

• Some cocoa products can contain trace heavy metals like cadmium and lead. Brands that publish third-party testing or source beans from regions with lower levels are worth seeking out.

Common mistakes that hold people back

• Putting all your eggs in one basket. Rotating greens, grains, and protein sources keeps your nutrient intake broad and reduces the risk of overdoing compounds like oxalates.

• Relying on “fortified junk.” A breakfast bar with added vitamins isn’t the same as berries and oats. You miss the fiber, phytochemicals, and balanced macros that nature packages together.

• Skipping fat with fat-soluble vitamins. Dressing-free salads or raw carrots without a fat source can mean limited absorption of vitamins A, E, and K.

• Drinking tea or coffee with iron-rich plant meals. Tannins can reduce non-heme iron absorption; enjoy your coffee an hour before or after.

• Under-seasoning vegetables. If greens and broccoli are bland and soggy, you won’t stick with them. Use acid (lemon, vinegar), fat (olive oil, nuts), and texture (seeds, toasted breadcrumbs) to make them irresistible.

A simple way to build a nutrient-dense plate

Think in layers:

• Base: half the plate non-starchy vegetables (leafy greens, broccoli, mushrooms, carrots).

• Protein: one quarter lean protein or legumes (eggs, fish, chicken, tofu, lentils).

• Slow carbs: one quarter whole grains or starchy vegetables (quinoa, oats, brown rice, sweet potato).

• Healthy fat: add avocado, olive oil, nuts, or seeds for fat-soluble vitamins and satiety.

• Color and zing: add berries or citrus and fresh herbs.

• Mineral boosters: finish with a sprinkle of pumpkin seeds or sesame seeds.

This pattern quietly covers vitamins A, C, K, B vitamins, iron, calcium, magnesium, potassium, and fiber without a spreadsheet.

A 7-day “micronutrient upgrade” menu (mix and match)

Day 1

• Breakfast: Greek yogurt with blueberries, chia, and a drizzle of honey.

• Lunch: Kale salad with roasted sweet potato, chickpeas, pumpkin seeds, and lemon-tahini dressing.

• Dinner: Baked salmon with garlicky sautéed broccoli and quinoa.

• Treat: A square of dark chocolate and orange slices.

Day 2

• Breakfast: Oatmeal cooked in milk with ground flax, cinnamon, and sliced strawberries.

• Lunch: Whole-grain toast with avocado, poached egg, and chili flakes; side of grape tomatoes.

• Dinner: Lentil and carrot soup with a side salad and a wedge of whole-grain bread.

Day 3

• Breakfast: Smoothie with spinach, banana, peanut butter, and fortified soy milk.

• Lunch: Quinoa bowl with roasted mushrooms, arugula, feta, and lemon.

• Dinner: Sardine pasta with garlic, capers, parsley, and lemon zest; side of steamed broccoli.

Day 4

• Breakfast: Soft-scrambled eggs with sautéed mushrooms and cherry tomatoes; a slice of whole-grain toast.

• Lunch: Black bean and avocado salad with corn, red onion, cilantro, and lime.

• Dinner: Baked chicken or tofu with roasted carrots and brown rice.

• Treat: Greek yogurt cocoa “mousse” (cocoa powder + yogurt + maple syrup).

Day 5

• Breakfast: Chia pudding topped with raspberries and chopped almonds.

• Lunch: Spinach-strawberry salad with goat cheese, walnuts, and balsamic vinaigrette; side of whole-grain crackers.

• Dinner: Miso-glazed salmon with sesame broccoli and soba noodles.

Day 6

• Breakfast: Cottage cheese bowl with pineapple, flaxseed, and a squeeze of lime.

• Lunch: Lentil bolognese over whole-grain pasta; side of sautéed Swiss chard with garlic.

• Dinner: Turkey or mushroom burgers with avocado and a side of sweet potato wedges.

Day 7

• Breakfast: Veggie omelet (kale, peppers, onions) with salsa and a dollop of yogurt.

• Lunch: Quinoa–chickpea tabbouleh with cucumbers, parsley, mint, lemon, and olive oil.

• Dinner: Shrimp or tofu stir-fry with broccoli, carrots, and mushrooms over brown rice.

• Treat: Dark chocolate and a handful of strawberries.

Grocery list to cover the bases

Produce

• Leafy greens (kale, spinach, chard), broccoli, carrots, sweet potatoes

• Berries (fresh or frozen), citrus (oranges, lemons), tomatoes, onions, garlic

• Mushrooms (shiitake or cremini), avocados, herbs (parsley, cilantro, mint)

Protein

• Eggs, salmon or trout (fresh or canned), sardines, chicken or tofu/tempeh

• Legumes (lentils, chickpeas, black beans—canned or dry)

Grains and staples

• Oats, quinoa, brown rice, whole-grain bread or pasta

• Nuts (almonds, walnuts), seeds (chia, flax, pumpkin)

• Olive oil, tahini, vinegar, mustard, spices (cumin, paprika, cinnamon)

Dairy or alternatives

• Milk or fortified plant milk, Greek yogurt, aged cheese (optional)

Treats and extras

• Dark chocolate (70%+), cocoa powder, capers

What “enough” looks like without micromanaging

You don’t have to chase every vitamin daily. Aim for patterns:

• Greens or crucifers daily.

• Berries or citrus most days.

• Legumes 3–5 times per week.

• Whole grains daily or near-daily.

• Fatty fish 1–3 times per week (or consider an omega-3 supplement).

• Dairy or fortified alternatives daily if you tolerate them.

• Nuts or seeds daily in small amounts.

If you’ve got special needs (pregnancy, vegan diets, digestive conditions), a registered dietitian can help personalize a plan. Many people also benefit from a few targeted supplements—often vitamin D, sometimes B12 for those who avoid animal foods, and occasionally iron or iodine. Food first, then test and supplement as needed.

Quick Q&A

What if I hate kale and sardines?

• Pick cousins. Swap kale for arugula, romaine, or cabbage. Replace sardines with salmon, trout, or even fortified eggs and consider algae-based omega-3s.

Are frozen veggies and fruit as good as fresh?

• Often, yes. They’re frozen at peak ripeness and can sometimes retain more vitamins than produce that’s traveled for days. They’re a budget hero, too.

How do I get more calcium if I don’t do dairy?

• Use fortified plant milks and tofu set with calcium sulfate. Add canned salmon or sardines (with bones), almonds, tahini, and leafy greens. Spread these across meals to maximize absorption.

Can kids eat all of this?

• Absolutely. Adjust textures (e.g., softer veggies, mashed legumes) and watch choking risks with whole nuts. Introduce flavors early and often without pressure.

What if my stomach gets upset with beans and lots of fiber?

• Increase gradually, drink water, and try lentils first—they’re gentler. Rinse canned beans, and consider enzyme supplements (alpha-galactosidase) if needed.

Bringing it all together

You don’t need a complicated plan to cover your micronutrient bases. Build meals from these 15 foods, lean on simple cooking, and season generously so you actually enjoy the process. The payoff shows up everywhere—steadier energy, clearer skin, stronger nails, better workouts, and a calmer mind. Start with one change this week: swap your usual side for a garlicky pile of broccoli, add chia to your breakfast, or plan a salmon night. Small moves compound, especially when they’re delicious.