Healthy meal swaps

There are plenty of ways to boost your favorite meals’ nutritional value and reduce excess calories. Making just a few simple, consistent changes to your diet can improve your health and result in lasting lifestyle change as opposed to yo-yo dieting.

• Applesauce or banana instead of oil or butter when baking
• Replace eggs, butter, or cooking oil with flax seed
• Extra virgin olive oil instead of canola oil
• Spices and herbs instead of sugar and salt
• Whole wheat flour instead of white flour
• Brown rice instead of white rice
• Cauliflower rice instead of white rice
• Chickpea or lentil pasta instead of regular pasta
• Low-fat dairy instead of whole fat dairy
• Almond milk instead of cow’s milk
• Grilled instead of fried foods
• Avocado instead of mayo
• Baked sweet potato fries instead of French fries
• Reduce red meat and replace with fish or poultry
• Eat more whole foods, or foods without a nutrition label