6 Healthy and Effortless Toppings for Your Next Meal
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When you think about a healthy plate, you might imagine lean proteins, colorful veggies, and whole grains. That’s a great start, but the toppings: nuts, seeds, dressings, sauces, croutons, and cheeses can make or break your meal.
We all know that choosing nutrient-dense ingredients matters. But here's a sneaky truth: the toppings you add to your meals, sprinkles, sauces, dressings, can tip a dish from “great choice” to “hidden calories” in no time. Over time, this extra fat, sugar, and calories can really add up. So, let’s go over 6 toppings that will take your meal from good to great.
Avocado or Olive Oil
Some toppings, like avocado or olive oil, help with nutrient absorption. The healthy fats in these options help to boost the body’s absorption of fat-soluble vitamins and carotenoids from vegetables.
Nutritional Yeast
This is my favorite topping. While it looks kind of like fish food (luckily, it doesn't taste like fish food), it is an excellent source of vitamin B12, protein, niacin, vitamin B6, riboflavin, thiamine, and folate. Please note that different versions of nutritional yeast have varying nutritional contents. Pay attention to the protein and vitamin content. Sprinkling just two tablespoons on a salad, popcorn, or pasta can go a long way towards improving your meal's nutritional value. As a heads up, nutritional yeast is not the same thing as brewers yeast or baking yeast, so make sure the label says "nutritional yeast."
Pumpkin Seeds
Pumpkin seeds are a good source of omega-3s, antioxidants, fiber, and magnesium. Pumpkin seeds also contain zinc, copper, iron, and selenium. Plus, research has shown that pumpkin seeds may help to ease the symptoms of benign prostatic hyperplasia (BPH), a condition where the prostate gland is swollen. You can eat them raw, put them in a salad or pasta dish, or sprinkle them with olive oil and put them in the oven at 300 F for 30-40 minutes. As a bonus, roasting them in this way actually increases their antioxidant levels.
Chia or Flax Seeds
Use seeds like chia or flax (especially when ground) to unlock their omega-3 fats and fiber. Ground flaxseed is easy, just sprinkle 1-2 teaspoons on your yogurt, smoothie, or salad.
Herbs, Spices, and Citrus
There is a lot to unpack in these categories. Herbs and spices have a very wide variety of benefits. I will dive into some of these benefits later, but as a whole, herbs, spices, and citrus can add flavor, polyphenols, and phytonutrients to your meal. Plus, the added flavor means that you’re less tempted to include heavy creams or cheesy toppings in your meal. A squeeze of lemon, a sprinkle of chopped parsley, and a dash of smoked paprika on roasted vegetables instead of heavy butter or cheese is a small change with big payoff. Keep fresh herbs, lemon/lime wedges, and spice blends handy. They’re inexpensive, shelf-stable (in many cases), and high-impact.
How GOOD IDEA Fits In
At GOOD IDEA, we focus on helping you build meals that are satisfying, balanced, and blood-sugar conscious. Toppings align perfectly with that goal: they’re the final lift that can help stabilize energy, deepen satisfaction, and support nutrient absorption. Whether you’re enjoying a GOOD IDEA between meals or drinking before dinner, it can be a great way to “top” off your meal. To reap the benefits of more balanced blood sugar, drink 1/3 of a can before your meal, and finish the rest of the can with your food.
Final Toppings
Toppings might seem like an afterthought, but they’re not. They’re an effortless way to improve the nutritional value of your meal.
So next time you build your plate, take a moment to think: what am I adding and why? At GOOD IDEA, we believe you deserve food that delights, satisfies, nourishes, and contributes to your health goals.
Author: Dr. Colleen Gulick, Ph.D. (ExPhys), MS (ExPhys), BS (BioE), EIT (ME), CSCS