Registered dietitian Molly Knudsen says simple additions like beans, herbs, and chia seeds can strengthen nutrition without requiring complicated meal preparation.
By yourNEWS Media Newsroom
A new report published by mindbodygreen outlines six simple food habits that may help improve nutrient intake, digestion, and cardiovascular health with minimal preparation time.
The May 12, 2026 article, written by registered dietitian nutritionist Molly Knudsen, focuses on small dietary adjustments that can be completed in 10 minutes or less. According to Knudsen, the recommendations are intended to increase fiber, antioxidants, and nutrient absorption without requiring major lifestyle changes or elaborate cooking routines.
The report identifies six habits: adding beans or chickpeas to meals, squeezing citrus juice over vegetables, using fresh herbs more frequently, mixing chia seeds into foods, incorporating arugula into warm dishes, and replacing plastic cutting boards with bamboo alternatives.
Knudsen noted that many Americans continue to fall short on daily fiber intake. The report referenced Dr. Michael Greger’s book “How Not to Die,” which states that 97 percent of American adults do not consume enough fiber.
One of the primary recommendations involves increasing consumption of beans and legumes. Knudsen advised adding black beans or chickpeas to salads, soups, and grain bowls as a simple way to raise both fiber and plant protein intake.
According to the report, a half-cup serving of black beans provides roughly 7 grams of fiber. The article also referenced a 2016 survey cited by Dr. Pura Jacinto in “Complete 2 in 1 Vegetarian Diabetes and Anti-Inflammatory Cookbook,” which found that individuals who consumed legumes daily lost weight more quickly than those who did not.
Another recommendation centers on improving iron absorption through vitamin C intake. Knudsen suggested squeezing lemon or lime juice over vegetables to help the body absorb non-heme iron more efficiently.
The report stated that vitamin C may increase iron absorption by two- to threefold. It also cited a NaturalNews.com article describing citrus fruits as nutrient-dense sources of vitamins and antioxidants.
Fresh herbs such as parsley, cilantro, and basil were also highlighted as easy additions that may increase polyphenol and micronutrient intake while reducing dependence on sodium-heavy sauces and dressings.
A separate NaturalNews.com report referenced in the article described herbs and spices as nutrient-rich foods that may support overall wellness when used regularly.
Knudsen also encouraged adding chia seeds to foods such as yogurt, smoothies, and oatmeal. According to the report, one tablespoon of chia seeds contains approximately 4 grams of fiber in addition to omega-3 fatty acids and magnesium.
The article again referenced Dr. Greger’s discussion of widespread fiber deficiency in “How Not to Die,” noting that small dietary additions may help close nutritional gaps without major dietary overhauls.
Leafy greens were another focus of the report, particularly arugula. Knudsen recommended tossing arugula into warm meals such as pasta dishes or grain bowls to increase nitrate intake, which researchers associate with circulatory support.
The report cited Dr. Steven R. Gundry’s book “Energy Paradox,” which includes arugula among cruciferous vegetables associated with energy-supportive nutrition. Additional support for leafy greens came from Ibrahim Mareya’s “Eat Like You Give a Fork,” which noted that greens are rich in folic acid, vitamin C, potassium, and phytochemicals.
In addition to dietary changes, Knudsen suggested replacing plastic cutting boards with bamboo alternatives as a way to potentially reduce microplastic exposure in the kitchen.
The report referenced research identified as PMID 37220346 concerning microplastics, while also noting broader concerns surrounding chemical exposure from food preparation materials. It further cited “The Blood Sugar Solution Cookbook,” which recommends limiting exposure to substances such as BPA.
The article also mentioned that certain herbs, including cilantro, have been associated with anti-inflammatory and cognitive-support benefits in “The Alzheimer’s Prevention Food Guide.”
Knudsen concluded that improving nutrition does not necessarily require extensive meal planning or expensive health regimens. According to the report, small adjustments involving whole foods and simple kitchen substitutions may help support digestion, heart health, and overall nutrient intake while fitting into everyday routines.
Source: Natural News
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