Simple Swaps

Making small choices throughout the day can help you cut calories, fat, sugar, AND sodium. Not only all that, but you can also increase the nutritional value of your meals. Try one swap a week and you’ll forget all about those other foods. A couple simple swaps is all it takes to kick start a healthier diet.

My favorite swap by far is using Greek yogurt in place of sour cream. I can dollop Greek yogurt on any type of soup (chicken tortilla is the best), on top of a quesadilla, or when making a dip appetizer. A close second has to be quinoa instead of pasta or rice. Quinoa adds bulk without all the starch. Plus, it’s a complete protein which is just an added bonus.


Simple Swaps


  • Homemade oatmeal instead of granola
  • Top oatmeal with dried fruit instead of brown sugar
  • Skim or 1% milk instead of whole milk
  • Americano instead of a latte
  • Greek yogurt with fresh fruit instead of fruit-on-the-bottom yogurt
  • Omelet with veggies and whole wheat toast instead of an egg breakfast sandwich
  • Bran cereal with dried fruit instead of sugar-sweetened cereal


  • Broth based soup instead of creamy soup
  • 100% whole wheat bread instead of white bread
  • Spinach or mixed greens instead of iceberg or romaine lettuce
  • Top salad with nuts or crunchy chickpeas instead of croutons
  • Grilled chicken instead of deli meat
  • Use greek yogurt as a topping instead of sour cream
  • Use hummus as a spread instead of mayonnaise
  • Baked corn tortilla chips instead of potato chips


  • Use olive oil instead of butter
  • Sweet potatoes instead of white potatoes
  • Quinoa or farro instead of rice or pasta
  • Whole wheat pasta or brown rice instead of regular pasta or white rice
  • Turkey burger instead of beef burger
  • Feta cheese instead of low fat cheese
  • Olive oil and balsamic instead of creamy dressing
  • Extra vegetables instead of an extra starch


  • Almonds instead of a snack bar
  • Plain popcorn instead of potato chips or pretzels
  • Whole fruit instead of a small dessert
  • Dark chocolate instead of candy
  • Plain frozen yogurt instead of ice cream
  • Red wine or a spritzer instead of a sugary cocktail or beer

What have you found to be your favorite swap? Tell me below!


One thought on “Simple Swaps

  1. Sarah Ho says:

    Hi Raquel! Thanks for sharing with us about healthy swaps we can make! My favorite swap by far is plain frozen yogurt instead of ice cream! It really provides a healthy alternative!

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