Smart Food Swaps: 8 Easy Ways to Make Your Meals Healthier

Adopting healthier eating habits may be easier than you think. With a little know-how and some planning, you can provide your body with the nutrition it requires without giving up the foods you love.

When it comes to making healthier choices, one basic rule of thumb is to limit your consumption of processed foods. Chips, crackers, frozen entrees and the like tend to be higher in fat and sodium and lower in nutrients than similar items that you can make at home. Yes, home cooking might take a little more time, but knowing exactly what goes into the foods you eat makes it easier to stay on track, especially if you are trying to lose weight or lower your cholesterol.

Prepping more meals at home doesn’t have to be a chore. With forethought and planning, you can stock your fridge and pantry with healthy substitutions and start transforming the way you eat right away. Use these simple, smart and inexpensive food swaps to double-down on nutrients, cut out empty calories and even boost flavor.

1. Swap Evaporated Milk for Heavy Cream

One cup of heavy cream boasts a whopping 819 calories and 88 grams of fat. Keep that rich flavor but cut the calories in half by using one cup of evaporated skim milk instead.

2. Try Hummus on Your Sandwich

Instead of slathering mayonnaise on your lunchtime sandwich or wrap, try hummus instead. This tasty spread, made from chickpeas and tahini, will provide more protein and fiber with a fraction of the calories and just 2.7 grams of fat — compared to 20 grams — per two tablespoons.

3. When Baking, Use Applesauce

Instead of one cup of vegetable oil, use one cup of applesauce in baked goods, such as brownies or cakes, and cut out 1,925 calories and 218 grams of fat per recipe. If you’ve never tried this before, you’ll be surprised by how much moisture and texture applesauce provides.

4. Try a Side of Brown Rice

Healthy swaps don’t always mean lower calories. It’s also helpful to choose foods that are more nutrient-dense. Try eating brown rice instead of white rice to instantly increase your fiber and nutrient intake, so you stay full longer.

5. Hold the Yolk

Whole eggs are a good source of folate and vitamin B12. But if you’re looking to cut calories, two egg whites instead of a whole egg can save you 43 calories and 5 grams of fat while still delivering plenty of protein. Try this swap for breakfast or in any baked good or casserole that calls for whole eggs.

6. Use Wheat Flour

Although white and wheat grain flour have similar calorie counts, wheat grain flour is rich in vitamin B, riboflavin, iron, calcium, protein and other nutrients. Consider choosing whole wheat over other options to take advantage of these perks and give your body an extra boost.

7. Eat the Fruit, Skip the Juice

Instead of drinking a glass of orange juice in the morning, try eating an actual orange instead. Juice has the sugar of fruit but doesn’t contain the fiber-filled pulp that helps to control insulin levels and keep you full. Plus, a glass of juice can have more than twice the amount of sugar and calories than a piece of fruit.

8. Fill Your Glass with H₂O

Want a great way to cut calories and save money, too? Choose to drink water instead of soda. A 12-ounce sugary cola typically contains around 140 calories compared to zero calories from 12 ounces of water (flat or sparkling) with lemon slices.

Along with smart food choices and regular physical activity, access to health care, including preventive care, is key to living a long, healthy life. If you’re searching for a health plan, check out your options by using our Shop and Compare tool today.

Accessible Version of Smart Food Substitutes Infographic