Replace carbs and starches with vegetables.
One of the easiest ways to make your cooking more nutritious is to skip the carbs in favour of veg. It doesn’t mean you have to change your cooking that much. My favourite trick is grating raw cauliflower in the food processor and serving it instead of steamed rice with curries or stir fries. It’s actually much quicker than cooking rice and you don’t have to worry about your rice sticking together.
Other ways are to use a vegetable peeler to make courgette or carrot ‘noodles’ to serve with your favourite pasta sauces, whizzing raw cauliflower in the food processor until it looks like couscous or using lettuce leaves instead of mountain bread for lunch time wraps