Making healthy food choices is not just about adding more nutritious foods to your plate, it’s about using them to replace less healthy options. Get started with these smart, strategic swaps.
Switch Up Your Grains. Refined grains have been stripped of their fiber- and nutrient-rich bran and germ and only some of the nutrients lost are added back. The dietary fiber in whole grains can help maintain healthy cholesterol levels, blood sugar levels, and weight. Dietary patterns high in fiber are associated with lower risk of heart disease, stroke, obesity, and type 2 diabetes.
➧ Swap out: white rice in sides, stir fries, soups, casseroles, and stuffed peppers.
➧ Swap in: whole grains like brown rice, barley, and quinoa.
➧ Swap out: “white” rolls, bagels, English muffins, and tortillas.
➧ Swap in: whole grain options. Check ingredient lists for the word “whole,” as in “whole grain” and “whole wheat,” as one of the first ingredients.
➧ Eat More Fiber. Swap out white, refined grains for fiber-rich whole grains.
➧ Do it Yourself. Eat homemade foods more often and ultraprocessed foods less often.
➧ Skim Dairy. Opt for low-fat or fat-free dairy foods in place of full-fat varieties.
➧ Choose Plants. Lower red and processed meat intake by substituting plant proteins, like soy foods, nuts, and legumes, instead. Seafood and poultry are also options. Use caution with plant-based meat alternatives, they are ultraprocessed and may be high in salt.
➧ Drink Water. Say “no” to sugary beverages and hydrate with water and unsweetened tea, coffee, and non-alcoholic seltzers.
Swap In Unsweetened. Frequently drinking sugar-sweetened beverages like sodas, sweetened coffee or tea, and sports and energy drinks is associated with myriad health issues, such as weight gain and obesity, type 2 diabetes, tooth decay and cavities, and heart disease. Drinking water and other unsweetened beverages keeps you hydrated without the downside.
➧ Swap out: sugar-sweetened beverages.
➧ Swap in: water (plain or with fresh or frozen fruits, cucumber, or fresh herbs like mint and basil for flavor); sparkling waters; and plain coffee and teas (add fat-free or low-fat milk, cinnamon, nutmeg, or vanilla extract, if desired).
Swap Out Dairy Fat. Except for fat-free and low-fat (1%) varieties, dairy products are high in saturated fatty acids and low in unsaturated fatty acids, which can raise LDL cholesterol levels, increasing the risk of cardiovascular disease. Fat-free and low-fat options are the best choice.
➧ Swap out: whole and 2% milk on cereals, in coffee drinks, and in your glass.
➧ Swap in: low-fat (1%) or fat-free milk or unsweetened soymilk.
➧ Swap out: sour cream, crème fraiche, cream cheese, and cream in dips, casseroles, creamy salads, and as toppings on chili, Mexican food, and baked potatoes.
➧ Swap in: plain Greek yogurt or sour cream labeled low-fat or fat-free.
Replace Red and Processed Meats. Diets high in red and processed meats (sausage, deli meats, bacon) are associated with higher risk of chronic diseases, including cardiovascular disease, type 2 diabetes, and cancer. Replacing them with plant proteins like nuts and legumes, poultry, and seafood may lower risk.
➧ Swap out: red and processed meats in sandwiches, pasta dishes, casseroles, soups, chilis, burgers, tacos, burritos, stir fries, salads, pizza toppings, and as breakfast sides.
➧ Swap in: seafood, poultry, beans, lentils, tofu, and tempeh.
Move to Less Processed Options. Skip added salt and sugars, saturated fat, and additives in packaged foods and make your own.
➧ Swap out: frozen prepared meals.
➧ Swap in: frozen leftovers or batch-cooked foods (see the February 2025 issue of this newsletter).
➧ Swap out: packaged snack foods like chips and pretzels.
➧ Swap in: unsalted nuts and seeds; home-baked chips of corn tortilla, whole-wheat pita, kale, or thinly-sliced sweet potatoes; cut veggies (with nut or seed butter or hummus or other bean dip); or fruits.
➧ Swap out: bottled dressings like Italian, French, or honey mustard on green salads, pasta salads, roasted vegetables, fish, poultry, and in marinades.
➧ Swap in: homemade vinaigrette made with nontropical plant oils (like olive or soybean), vinegar, and fresh or dried herbs and spices. For creamy dressing, start with non-fat plain Greek yogurt.
Replacing less healthy foods with healthier options can make a big impact on your health over time. One-to-one swaps like the ones suggested here aren’t the only way to go, but they’re a good way to automatically improve diet quality (and health!).