You might think eating healthier means sacrificing flavor or spending more time in the kitchen. But it can be as simple as making a few food substitutions or swaps. Replacing lower quality food items with more nutritious eats is one the easiest and most sustainable ways to improve your diet. Here are a few to try.
Swap in smashed avocado or hummus for mayo
Need a creamy sandwich spread? Instead of using mayo, opt for smashed avocado or hummus. Both are chock-full of nutrients and fiber and can be used in a variety of ways – on sandwiches or wraps, as a dip for veggies or as a topping on salads.
Swap in chopped nuts for granola
Instead of topping your yogurt with a scoop of granola, try sprinkling on a tablespoon of chopped almonds, walnuts or pistachios. You’ll get all of the flavor and crunch without the added calories, fat and sugar.
Use corn tortillas instead of flour tortillas
Corn tortillas beat out flour tortillas with fewer calories and more nutrients, fiber and whole grains.
Replace sour cream with Greek yogurt
In recipes that call for sour cream, you can use plain Greek yogurt instead. It’s lower in calories and fat as well as higher in protein. Try it in baked goods, sauces and dips.
Make sweet potato fries instead of French fries
Baked sweet potato fries are full of nutrients and fiber making them both healthy and delicious. To make a batch, cut a sweet potato into wedges, toss with a little olive oil, then sprinkle with your choice of seasonings. Bake in the oven until crisp.
Swap in oil and vinegar for bottled salad dressing
Bottled salad dressings are often full of preservatives, fat and sugar. Making your own salad dressing is as simple as whisking together a bit of olive oil and vinegar. You could also stir in a splash of lemon juice for some additional flavor.
Swap in spaghetti squash or zoodles for pasta
Most of us could stand to eat more veggies. An easy way to sneak them in is to replace traditional pasta with spaghetti squash or zoodles. Top with a veggie-based sauce and you have a delicious meal with fewer calories and more nutrients and fiber.
Drink seltzer water instead of soda
A single serving of soda often contains more than your entire daily allotment of sugar. Diet soda isn’t much better as it contains artificial sweeteners. A better option is seltzer water. It has the bubbles and fizz and a hint of flavor without all the sugar or artificial sweeteners.
Eat nice cream instead of ice cream
Need something sweet after dinner? Instead of filling a bowl with ice cream, try nice cream. It’s simple to make – all you need to do is add frozen sliced bananas to a food processer. Process until smooth then top with fruit or chopped nuts.
Use herbs and spices instead of salt
Instead of using salt to add flavor, try herbs and spices. In addition to making food more interesting, herbs and spices offer many health benefits such as providing antioxidants and fighting inflammation.