Padding your dishes with extra veggies is a proven means to reduce caloric intake while boosting nutrient intake.

Here are some simple ways to take advantage:

• Shred veggies (or buy them already shredded) carrots, zucchini, cabbage, broccoli, etc. and add to meatloaf, spaghetti sauce, lasagna, and baked goods like muffins.

• Add canned pumpkin or canned sweet potato puree (both high in fiber and loaded with vitamin A and other carotenoids) to soups, baked goods, and pancakes. I always add canned pumpkin to my cornbread! Sweet potato puree is yummy blended with plain or vanilla yogurt.

• Add finely shredded kale or spinach to soups and stews.

• Make “mock-mashed” potatoes from cooked cauliflower.

• If vegetables are called for in recipes, add extra.

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