We have great news: you don’t need to completely overhaul your diet to eat healthier. By making a few simple swaps, you can enjoy your favorite foods while increasing nutrients and reducing empty calories. We’ve rounded up food swaps that help you reach your health goals without sacrificing flavor.
From tips for increasing protein to swaps that cut back on less healthy ingredients, these changes are easily incorporated into any meal. Whether you’re looking to get more nutrients or feel full longer, these swaps can make a positive difference to your overall health and well-being. Read on for some ideas, and for more ways to eat better, check out these 15 High-Fiber Swaps for Faster Weight Loss.
How smart swaps can improve food quality
- Increase protein: Protein-rich foods promote satiety, help increase muscle mass and aid weight management. Substituting high-protein alternatives can help keep you full and provide lasting energy.
- Increase fiber: Fiber is a satiating nutrient which supports a healthy digestive system and gut microbiome. High-fiber swaps are a great way to keep meals filling while supporting gut health.
- Fewer calories: Reducing calories is essential for healthy weight managementwhich can help prevent and control various health problems while improving overall well-being.
- Add nutrients: Exchanging antioxidant-rich vegetables, fruits, or probiotic foods adds essential nutrients to your diet, supporting immune health and protect against free radical damage linked to chronic diseases.
Replace sweetened yogurt with plain Greek yogurt and fresh fruit
Sweetened yogurts often contain hidden sugars and may lack protein. To instantly improve your diet, opt for plain Greek yogurt and add fresh fruit for natural sweetness. This swap offers more protein and fewer calories, keeping your breakfast nutritious and satisfying.
Replace sugary cereals with oatmeal
Many grains are high in sugar and lacking in nourishing nutrients like protein or fiber, which often causes blood sugar spikes and leaves you hungry soon after. Oatmeal, on the other hand, is an excellent source of fiber, particularly beta-glucan, which studies the show can improve the feeling of satiety. Top it with fresh fruit or nuts to improve the nutrient quality even more.
Replace white bread with whole grain or sprouted bread
White bread is a classic source of empty calories, but whole grain bread is rich in fiber, B vitamins and protein. These nutrients can help you stay full longer and add essential nutrients to your diet with a simple swap.
Replace sugary drinks with sparkling fruit water
Sugary sodas and juices can quickly add up on calories and sugar, which can increase your risk of weight gain, diabetes and heart disease, according to the CDC. Replacing soda with sparkling water with fresh fruit is a refreshing, low-calorie alternative that helps reduce added sugar while still giving you the fizzy drink you love. This simple swap can support healthier blood sugar levels and weight management goals.
Replace mayonnaise with avocado
Mayonnaise is high in calories, with more 180 calories per 2 tablespoon serving. Replace this classic spread with hummus or avocado to reduce your calories while increasing fiber and nutrients and instantly improve your diet.
Hummus is low in calories (70 per 2 tablespoons) and offers 2 grams each of protein and fiber. Avocado puree contains about 46 calories per 2 tablespoons and provides 2 grams of fiber and 4 grams of heart-healthy fats. You can season any of these spreads with chipotle or ranch flavorings for added flavor, just like you would mayonnaise.
Swap chips for roasted chickpeas
Chips are high in fat and calories and have little nutritional value. Try roasted chickpeas for a satisfying crunch with fewer calories and more fiber and protein, helping you stay on track while enjoying your snacks.
Replace ground beef with ground turkey
THE World Cancer Research Fund suggests limiting red meat to three servings per week to avoid potential health risks. Diets high in red and processed meats are linked to increased risk of cardiovascular diseasewhile a leaner protein like ground turkey can help support heart health and weight management. Ground turkey has fewer calories and saturated fat, making it a smart swap that’s still high in protein and versatile enough for many recipes.
Replace regular pasta with chickpea or lentil pasta
Chickpea and lentil pasta contains significantly more protein and fiber than traditional pasta, making it a nourishing, nutrient-rich choice that helps support muscle and digestive health.
Replace rice with quinoa
Rice is a nutritious grain, but if you’re looking to increase protein, quinoa is a fantastic alternative. With 8 grams of protein and 5 grams of fiber per cooked cup, quinoa offers more than double the protein and fiber. ricewhich contains only 3.5 grams of protein and less than 2 grams of fiber. Additionally, quinoa is a complete protein, providing all nine essential amino acids.
Replace bread or tortillas with lettuce
We’re not here to demonize bread or tortillas, but it’s worth noting that a flour wrap could add up to 170 calories and 30 grams of carbs to your order while two slices of bread would add 220 calories. If you want to reduce your calories and increase your antioxidants, consider substituting lettuce. Lettuce wraps work great on sandwiches, from turkey to cheese to vegetarian dishes. Romaine or baby bibb lettuce provides a satisfying crunch while perfectly holding your ingredients together.
Replace heavy cream with a can of white beans in soups
Everyone loves a creamy soup, but milk or heavy cream aren’t the only ways to achieve that texture. For a boost of nutrition, try adding a can of mixed white beans to your soup. This simple swap significantly increases the fiber content while providing plant-based protein, all with fewer calories than heavy cream.
Replace sour cream with Greek yogurt
With 24 grams of protein per cupGreek yogurt contains more protein than sour creamwhich contains only 16 grams. This makes it a great substitute in recipes like tacos, baked potatoes, or dips. Additionally, Greek yogurt provides live, active probiotic cultures that can support gut health and support a healthy weight.
Replace almond milk with soy milk
Although almond milk is lower in calories than cow’s milk and many other milk alternatives, it often lacks essential nutrients, especially protein, unless it is fortified, and some varieties contain sugars. added. Next time you’re shopping for smoothie ingredients, consider unsweetened soy milk as a food swap. With 8 grams of protein per cupIt’s a simple way to increase the protein content of your smoothie and make it more satisfying.
Use cottage cheese instead of cream cheese
Fat-free cottage cheese is high in protein and low in calories and fat, with only 13 calories per 2 tablespoon serving, compared to 80 calories in cream cheese, making it a great food swap for cream cheese on bagels, in dips, or in sauces.
If cottage cheese isn’t your favorite, you can always save calories by switching to whipped cream cheese, which has 30 fewer calories per 2 tablespoon serving than regular cream cheese.
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