10 Simple Swaps For a Healthier diet

 I have felt better and am more energetic, and I have been able to enjoy my overall better health. Healthy eating doesn’t generally require a major overhaul, but it often still calls for quite a bit of change. I compiled this guide to help you find 10 simple swaps to create a healthier diet that doesn’t sacrifice taste or satisfaction.

Colorful, fresh fruits, vegetables, whole grain bread, and nuts are laid out on an old-fashioned kitchen table.

Why Swap? The Power of Small Changes

It seems to me that to change anything I eat is a huge amount of effort. But it makes the switch one at a time so much easier and helps me to maintain healthy habits. Little swaps here and there add up and yes, it can really add up over weeks and months. Changing around even one or two ingredients in my daily eating can also go a long way in maintaining weight, having a healthy heart and staying energized. Studies have also shown that changes that are gradual tend to stick and and become permanent changes (source).

10 Easy Food Swaps for a Healthier Diet

I try to be as pragmatic about these things as I can. Here are 10 that I use and advocate. Each is easy, and most can be accomplished without additional expense or work.

White-Bread Swap: Whole-Grain Bread

When I switch that white bread to a wholegrain version I’m exposing it more fiber, vitamins and minerals. Wholegrains give me a feeling of fullness and good bowel digestion. When reading the label, I like to see “100% wholegrain” to know I am deriving the benefits.

Soda → Sparkling Water & Fruity Stuff 

I trade sugary sodas for sparkling water with a little lemon, lime, or berries added. It still feels like a treat for me, but no added sugar and fewer calories. This has the added bonus of keeping me hydrated, which is essential to feeling well each day. Proper hydration can also help maintain level focus and mood during my twisting, fast-paced day.

Yogurt Toss the one with fruit and go with plain Greek yogurt.

Flavored yogurts can be packed with added sugars. I go with regular Greek yogurt so I get extra protein and less sugar, then I can add my own fruit or a very small amount of honey if I want it sweeter. To make more of a party of it, wild card ingredients like a dusting of cinnamon or chopped nuts add extra flavor (and fun crunch).

Chips → Air-Popped Popcorn

When I want something crunchy, I airpop the popcorn rather than crunching chips. Popcorn is a whole grain, and when I leave off the butter and salt, it’s a snack that doesn’t drag me down. Not to mention airpopped popcorn is super cheap; a large batch of popcorn comes out to be cheaper than a bag of chips and goes a longer way.

Mayo→ Mashed Avocado/Hummus

Mashed avocado or hummus on sandwiches or wraps certainly contributes creaminess and flavor without some of the saturated fat in mayonnaise. Avocado provides a nice dose of good-for-you heart healthy fats, and hummus contributes plant protein and fiber. Occasionally, I mix in some herbs or a squeeze of lemon for added verve.

Creamy Dressings → Oil and Vinegar

Basic ones with olive oil and vinegar or lemon offer flavor and healthy fats with fewer calories than most creamy ones. I sometimes mix in fresh herbs or mustard for added flavor, or a spoonful of Greek yogurt for tang with minimal calories added.

Candy Bars → Nuts + Dark Chocolate Swap dark chocolate for candy and reach for nuts.

One does when I am wanting something sweet is having a small chocolate and ounce of nuts and I know I am eating dessert but a little less sugar and some healthy nutrients. Dark chocolate is one of the best sources of antioxidants, and nuts offer a satisfying crunch and good fats.

White Rice → Brown Rice or Quinoa

I like to sub in brown rice or quinoa for white rice for extra fiber and minerals. Quinoa is also a complete protein, so it is a good choice for balanced diets. I’m especially liable to make a double batch to have leftovers for lazy lunches or quick stir-fries.

Fried Items → Baked or Grilled Items

For a reduction in added fat and calories, try baking or grilling food rather than frying. I find I taste the natural flavors more, including of vegetables and lean meats. Vegetables that have been roasted become crispy and sweet in the oven, scorching in the best possible way, and they can be a perfect side dish to complement any meal.

Ice Cream → Frozen Banana or Berry “Nice Cream”

Whirling frozen bananas or berries around with a jostle of nut butter creates a creamy, sweet treat with no added sugar. Occasionally, I stir in a scoop of nut butter or a splash of vanilla for added richness. It tastes delicious and is helping me to fulfill all of my ice cream cravings in a healthier way. Kids are sure to enjoy making this swap, and the flavor combinations are limitless, with either different fruits or a dusting of cocoa powder.

Foundations of Healthy Swapping

Learning how to identify healthier options is critical. I READ the labels on foods, compare the ingredients and try to keep an EYE on portion sizes. Eating more whole, less-processed foods helps me avoid hidden sugars, sodium and unhealthy fats. For anyone interested in further information, the C.D.C. website also offers resources on healthy eating and smart swaps. It is also helpful for me to keep my pantry full of whole foods, such as beans, rice, oats, nuts and frozen vegetables. This makes it easier to select healthy options even when you’re on the go.

Tips for Making Swaps Easier

Begin With One Swap: I focus on just one swap and stay there for a week or two before I make another change. This is what makes new habits seem like second nature.

Stock up on ingredients: Wholegrain bread, fresh fruit, nuts and plain yogurt are my go-tos if I know I’m getting really hungry, so I never run to the shop for snacks. I make little snack packs of nuts and dried fruit so good decisions are always ready, even when I’m feeling busy.

Don’t Worry About Perfection: I tell myself that being good is better than being perfect. Enjoying my food and making small improvements is the aim. Allowing myself to have room in my life for treats helps me remain steady in the long run.

Get Creative: I enjoy experimenting with other fruits, vegetables, spreads and seasonings to keep my swaps fresh. I also occasionally discover something new to add to my rotation of favorite snacks. It’s a fun opportunity to try out spices or herbs to make good-for-you options even more delicious.

Common Questions About Swapping Foods

Friends or family repeat some questions that I hear about making these changes. Here are my own responses, based on personal experience and research.

Question: Do these swaps contribute to weight loss?

A: These swaps can be beneficial in that it reduces my caloric intake and adds nutrient value to my food. Yet how much I eat and my level of physical activity also count for weight control. For long term health, I think being concerned with overall patterns rather than individual swaps is really supportive. Swaps can also be the beginning of a pattern interrupt, a way to reset my habits and remind me to think about balance and moderation.

FAQS

Q: What if I hate the taste of wholegrains and plain yogurt?

Answer: The taste buds are capable of adaptation over time. When I first switched over, I experimented by throwing fruit, a sprig of herbs or a dash of seasoning in my glass to ease myself into unfamiliar tastes. It usually took about a week or two of allowing myself to adjust. Mixing grains, such as mixing white and brown rice, can also help with the transition. At first, try adding vanilla extract or pureed berries to plain yogurt for a tastier treat.

Q: Are there any budgetfriendly healthy swaps?

Answer: Lots of simple swaps are cheaper — oats instead of sugar-laden cereals, frozen veggies instead of chips, or popping popcorn at home. Another option to save money is to shop for storebrand wholegrains (or buy in bulk). Leftovers and seasonal produce are great for meal prepping and keep down costs and waste.

Question: What can I do to help my family make these substitutions?

Answer: My husband Rhoss and I take the kids to the store and have them help choose groceries, or I let them pick which healthy toppings they want on yogurt or popcorn. And by making small changes together and sharing meals, it’s easier for everyone to get on board. Offering an element of challenge or game play to swapping can also be a way to encourage kids to try new options. Talking amongst ourselves about the benefits of eating better—how great we feel, how we lose weight, how it’s been relatively easy—keeps the whole family on track.

Real-Life Benefits of Smart Swaps

Swapping those out has sustained my energy all throughout my day and even aided in improving my digestion. For instance, when I switched from potato chips to homemade popcorn, I experienced fewer afternoon slumps. One of my friends discovered that replacing creamy salad dressings with oil and vinegar on salad eventuated in consuming fewer calories a day, as well as freshening up their meals. Opting for plain yogurt and adding fruit has turned into a gotobreakfast that keeps my hunger at bay until lunch. Overtime these swaps have helped me cut down on my cravings for junk food and eat healthier naturally.

Improved Digestion: Increased fiber from wholegrains and additional fruit can enhance natural bowel movements.

Balanced Blood Sugar: More proteinpacked items like yogurt, and less sugary treats can support steady energy levels (in the form of fewer sugar crashes.). They keep energy high, spirited and sustained, rather than see-sawing all over the place like what happens when you eat a lot of sugar or refined grains. And if you add healthy fats from avocados or nuts, you’ll also keep unscheduled hunger at bay.

Heartier meals: Avocado, nuts or olive oil make dishes tastier and more filling with healthy fat. I feel fuller during meals and can stop from constantly snacking.

Processed Sugar: I'd take sweets or fruit made in your kitchen to avoid unnecessary sugar addition and it's also good for your teeth. Over the years, I feel like my sweet tooth subsides and I appreciate more natural flavors.

Small Changes And Healthy Eating

Making those small, everyday swaps, one day at a time makes me feel better, saves me money, and influences my family and friends to try new foods. I’m amazed at how such small shifts make me feel so much better and give me so much more nutrition from the food I’m eating. For larger topics, resources such as the Academy of Nutrition and Dietetics provide reasonable, sound advice on nutrition and healthy swaps if you want more information. There’s no hurry, board on one foot at a time is a good method for building lasting habits. And cut yourself some slack and congratulate yourself instead for every small step you take toward better health—they add up, and you will probably look and feel better for them!