This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our teamof licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We have some great news: you don’t have to completely overhaul your diet toeat healthier.

lettuce wrap burger on wooden cutting board

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By making a few simple swaps, you could enjoy your favorite foods while boosting nutrients andcutting empty calories.

We’ve rounded up food swaps that help you reach your health goals without sacrificing flavor.

Fromtips to boost proteinto swaps that reduce less-healthy ingredients, these changes fit easily into any meal.

bowl of Greek yogurt with berries

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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.

Top it with fresh fruit or nuts to boost nutrient quality even more.

bowl of steel cut oats turned into oatmeal topped with blueberries and strawberries

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These nutrients can help keep you fuller longer and add essential nutrients to your diet with a simple swap.

Trade Potato Chips for Roasted Chickpeas

Potato chips are high in fat and calories withlittle nutritional value.

Plus, quinoa is a complete protein, providing all nine essential amino acids.

whole grain bread, concept of best bad carbs for weight loss

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If you’re looking to cut back on calories and boost antioxidants, consider swapping in lettuce.

Lettuce wraps work great for sandwiches, from turkey and cheese to veggie-packed options.

Romaine or baby bibb lettuce provides a satisfying crunch while holding your ingredients together perfectly.

sparkling water with fruit and mint

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For a nutrient boost, try adding a can of blended white beans to your soup.

This makes it an excellent substitute in recipes like tacos, baked potatoes, or dips.

Additionally, Greek yogurt provides probiotic live and active cultures that cansupport gut health and support a healthy weight.

avocado toast

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Next time you’re shopping for smoothie ingredients, consider unsweetened soy milk as a food swap.

7 Healthiest Cottage Cheese Brandsand 4 To Skip

chickpeas on sheet

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Browning ground turkey on a nonstick frying pan

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Chickpea ben fusilli pasta on a white tile background

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quinoa salad

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Chicken or turkey asian lettuce wraps with sweet and spicy sauce

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Creamy white bean soup on wooden background

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Baked Potato with Butter and Sour Cream

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soy milk

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Sandwich with salted salmon and cream cheese on rustic background

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