We tend to complicate things, especially when it comes to food. Sometimes in the quest to be healthy we feel we must adopt new collections of recipe books or completely renovate our pantries in order to be successful. What if instead we learned to use what we have and make a few tweaks for a healthier version that we still enjoyed? Nothing drastic, just a change here or there in the interest of our health. Today I want to share with you a compilation of simple switches you can make at home to make a meal just a little bit better for you…while still having it taste good, of course!

And please note, there is no rhyme or reason to the order of this list - just a gathering together of some ideas. Pick one, try them all - whatever is most helpful for you!

Sugar

My not-overly-sweet ice cream recipe topped with homemade chocolate hard shell.

Try reducing the sugar in a dessert recipe by two to four tablespoons. This one may not feel like a huge difference, but every little bit counts! Desserts typically have plenty of sugar and you might be surprised that you can get away with using less than the recipe says. This especially works for pies, homemade ice cream, and brownies. I will say, cookies are a little tricky because of the ratios needed to achieve the right texture. Experiment to see what works - it’s worth a try! And if there’s a time where it doesn’t work, you can always add an icing on top to sweeten it up, right?

Sour Cream

I never keep sour cream on hand, partly because it’s one less thing to take up space in my fridge and because I always have yogurt. And you know what? Yogurt makes a great substitute. It’s higher in protein, lower in fat, while providing a similar texture and taste as sour cream. Plus, you get the bonus of probiotics! Use a one-to-one ratio in any recipe calling for sour cream and also as a topping for baked potatoes, quesadillas, etc. Even better, make yogurt yourself - it’s super easy!!

Salt

I like salt. Salt is good for you and necessary for your health. But…salt that I can’t taste is a waste of time. Plus, it can lead to oversalting one’s food, especially when it comes to canned vegetables. No one needs 13% of their daily sodium in half a cup of green beans or corn. On top of that, most people add even more salt at the dinner table! An easy way to control the amount of salt and the quality of salt (because there are different kinds, but that’s another conversation) is to reach for no sodium added veggies. By choosing low sodium or no salt added options, you can add salt at the end of cooking - salt that you will actually taste.

And…the same idea applies to butter. I prefer to buy unsalted butter and salt as I go while baking and cooking.

Fried Onions

I like to have breadcrumbs on hand for meatballs, casseroles, breading for chicken…the possibilities are endless.

French fried onions make a great topping for casseroles, but I never have them on hand. What I do always have as a baker is heels of bread. I like to turn these heels into breadcrumbs. Switching breadcrumbs in place of fried onions isn’t a major health swap by any means, but you do avoid the oils in which the onions are fried. You still get that crunch and texture, but with less fat and you get to use an ingredient you may already have in the pantry. Plus, it’s a more versatile ingredient any way!

Rice

White rice is yummy…but it doesn’t have as much to offer as other grains out there. For more fiber and twice the protein, try trading rice with quinoa. You can use it in casseroles or as a base of a bowl style dinner with meat and sauce. It also cooks quickly and provides a light texture, all while having greater nutrition compared to rice. Give it a try!

Fruit

Choose fruit over fruit-flavored snacks or juice. This one might sound kind of funny, but I’m referring to fruit snacks, jam filled cereal bars, etc. Just eat the fruit and leave behind the extra stuff in the other snacks. You’ll get more fiber, avoid preservatives, and skip the extra sugar. Sometimes it’s better to eat just the ingredient instead of the product.

Cheese

Cheese. This is a super easy one. By shredding your own cheese, you avoid the additives and anti-caking agents they put in the bagged variety. It only takes a few minutes to shred and it saves you money. It’s a win-win!

Flour

Let’s talk flour. You knew you wouldn’t get away today without me bringing up bread, right? There are a couple of options that can improve the quality of your homemade baking - biscuits, rolls, cookies- you name it. First, go with unbleached all-purpose flour. I always like to steer clear of additives when I can. Second, try substituting just a little whole wheat flour for white flour in your recipes. You don’t have to become a whole wheat fanatic like me, but it’s not going to hurt to get a little more protein and fiber from your baked goods, right?

Meat

Stick to unflavored, plain meats. I know it’s convenient to grab and go a package of ground Italian sausage or a pre-marinated pork loin, but I promise it’s not that hard to make at home. It only takes a few minutes to mix together a marinade and even less time to sprinkle Italian seasoning into ground pork. By seasoning your meat at home, you can avoid the corn syrup and preservatives added to the meat. For more on my strategy for buying meat for my family, check out this article.

Chips

They’re just tasty. Unfortunately, they have very little value when it comes to nutrition. When you’re craving that salty crunch, try popcorn or a serving of nuts instead. Now, I’m not talking about extra buttery microwave popcorn - save that for the movies. There are some varieties out there already popped on the shelf that are good alternatives to chips. Interestingly enough, the fat content is comparable to chips, but you can have 3 cups of popcorn instead of 12 chips!

As for nuts, they are a high calorie and high fat food; however, if you eat just a few less pieces than the serving size (28 nuts), the calories and fat content will be very similar to that of chips…but with a much higher vitamin and mineral content. I would prefer the fat from nuts over frying oils any day. Plus, the protein from nuts will be much more effective at keeping you full compared to a bowl of chips!

We’ve talked a lot about ingredients and what’s in the pantry today. As you’re considering what swaps you would like to try in your home, check out my free pantry staples checklist. It has a full list of the ingredients I like to have in stock at our house. And remember, this isn’t a list of rules to follow - rather just ideas for you to give a try or inspire you in the kitchen. I’d love to hear your ideas too!

Easy Swaps to Make any Meal Healthier