recipe swaps

Healthy eating doesn’t have to be hard, and it doesn’t have to start with big, crazy revamps to your diet. Little, healthy changes to your diet can go a long way to making healthy eating incredibly easy.

If you’re on your way to a healthier you, or are look for ways to pack some extra nutrition into your diet, here are 12 simple food swaps for you to try.

Avocado for Mayo. Try switching out avocado for the mayo in your chicken or egg salad recipe, or for the mayo spread on your favorite sandwich. You’ll get a boost of healthier monounsaturated fats, without sacrificing any flavor!


Bacon for smoked salmon. Do you like to load up your breakfast plate or sandwich with bacon? Try switching it out with smoked salmon, which is filled with heart-healthy monounsaturated fat, and omega-3s. It’s lower in overall fat and calories than bacon, but still provides a great source of protein for staying power.

Greek yogurt for sour cream. To cut back on fat, try substituting nonfat Greek yogurt for full fat sour cream. You’ll still get that tangy, creamy topping, but with fewer calories and a lot more protein.

Applesauce for oil or butter. When you bake, try using unsweetened applesauce as a lower fat substitution for butter or oil. You’ll be cutting back on a lot of fat while adding a bit of fiber, and still keeping your baked goods moist and delicious.

Frozen bananas for ice cream. Want a creamy treat that’s lower in sugar and fat than regular ice cream, and also packs in a serving of fruit? Try blending frozen bananas in a blender, with add-ins like almond butter or frozen berries, for a treat that’s both dairy free and refined sugar free.


Spaghetti squash for pasta.This simple swap makes your pasta dish low in refined carbs, packs in a big serving of veggies, and provides you with a host of vitamins and minerals. All you have to do is roast the spaghetti squash in your oven, shred it with a fork, and top with your sauce.

Cinnamon for sugar. Try sweetening your oatmeal, cereal, or coffee with cinnamon instead of added sugar. Cinnamon brings some of its own natural sweetness, adds a warm flavor of spice, and also has both anti-inflammatory and blood sugar stabilizing properties.

Quinoa for white rice. This simple switch from a refined grain to an unrefined whole grain gives you significantly more protein, fiber, and slow burning, fueling carbohydrates. Quinoa is also packed with flavor, and is perfect as any side dish to your dinner, in a grain bowl, or even thrown into a salad.

Whole wheat English muffin for a bagel. If you often eat a bagel to get you going in the morning, try switching it out for something that is still filling, but a lot lower in unrefined carbohydrates. You can still spread your favorite toppings over a whole wheat English muffin like you would your bagel, while saving yourself about half the calories.


Baked sweet potato fries for french fries. Instead of reaching for deep fried french fries every time, try reaching for baked sweet potato wedges They are lower in fat, are filled with fiber, are filled with healthy slow-burning carbs, and are higher in Vitamin A. All you have to do is cut your sweet potato into wedges, drizzle them with olive oil and season, and bake them at 400F for 35–40 minutes.

Berries for jam. On your peanut butter sandwich or toast, try adding fresh cut strawberries or raspberries on top instead of jam. You’ll cut out added sugar while still getting the natural sugars from the fruit, along with an added boost of more fiber.

Collard greens for tortillas. Cut out those refined carbohydrates in your wraps by ditching the tortilla. Instead, wrap your fillings with collard greens, which hold all the goods inside, and give you an incredible boost of Vitamin K in that serving of leafy greens.

Author: Maggie Harriman

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