Hi everyone this is Monica Reinagel the nutrition diva here with your quick and dirty

tips for eating well and feeling fabulous and in keeping with the ethic of quick and dirty tips, this week's topic is easy ways to upgrade the nutritional quality of your diet.

Now, I'm not talking about putting butter in your coffee or curing your own wild game or grinding your own sprouted flower.

Instead, today I'm going to give you 10 simple tweaks to regular foods and meals that when practiced consistently can really make a difference in your overall nutrition.

Our episode this week is sponsored by Audible, who has been sponsoring the Nutrition Diva podcast since its debut in 2008. I'm so grateful for their support and if

you have enjoyed the podcast for the last six years you can thank Audible for

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And now let's get on to our easy nutritional upgrades.

How many of these could you incorporate into your regular routine?

Easy upgrade number one, spread your bread with protein.

I don't usually eat bread for breakfast, but if I do decide to have toast or a bagel,

I try to spread it with nut butter instead of butter or cream cheese,

and that way, at least I'm getting some extra fiber protein and

healthy fats and it's about the same number of calories. Easy upgrade number two

go Greek. Choose plain Greek yogurt instead of regular yogurt and you'll get twice the protein, which usually translates into more time before you get hungry again.

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