Forget about that bowl of cold breakfast cereal or the same old sandwich for lunch. It’s time to give those meals a healthy makeover. And the tortilla is just the ingredient to put a healthy meal together in minutes.

Elizabeth Somer, registered dietician and nutritionist, offers some easy and delicious ideas for wrapping up healthier meals every day. “The most important thing you can do to boost your nutrition is to double your current intake of vegetables,” says Somer. Sneak them into your favorite foods by adding baby spinach to a veggie or bean wrap made with whole-wheat tortillas; adding green peas and carrots to canned soups; or including a salad in at least one meal every day.

To ensure strong bones throughout life, make sure to get at least three servings of calcium- and vitamin D-rich foods each day. Nonfat milk is an obvious source, but there are other ways to get calcium. “For example,” says Somer, “you get the calcium equivalent of a glass of milk in every Mission Life Balance tortilla. Or, drink calcium- and vitamin D-fortified orange juice.”

– Courtesy of Family Features