Eating Better – 5 Food Swaps to Make Meals Healthier

Good nutrition is so important for our overall health and wellbeing.

Teaching kids from early on to make healthful food choices is something they’ll appreciate as they become adults. Much of how our kids learn their eating habits is by what they see at home, so when you make smart selections, your children will follow suit.

You can still find plenty of enjoyment in your meals and snacks by making some simple healthy food swaps. Without feeling deprived or discouraged, you will be satisfied without the empty calories or excess fat and sugar.

These 5 food swaps below will get you started on your journey towards a healthier lifestyle for yourself and your family.

Skip the Mayo – Use Greek Yogurt

Instead of spreading mayonnaise on your sandwiches or using for salad dressings, dips, or mix-ins, try plain Greek yogurt instead. Greek yogurt is full of healthy muscle-building protein and is low in fat. It’s super rich and creamy, so your dishes will have the same enjoyable quality…only better for you.

You can start by swapping out half the mayo for Greek yogurt to get accustomed to the taste. Add some seasonings if you find it to be too bland.

Sneak Greens into Recipes

Get extra servings of veggies into your recipes rather than adding oils, fats, or other caloric ingredients to add flavor. Adding pureed spinach or other greens will make your sauces, soups, and smoothies more nutritious and they’ll now have more vitamins and minerals.

The kids won’t even notice the added greens are in there. Try blending some into pasta sauce and see how they like it. You can use canned, frozen, or fresh.

Try Whole Grain Bread Instead of White

Whole grain or whole wheat bread is more fiber-rich and wholesome than plain white bread. You’ll stay fuller longer and get more nutrients in every bite. Plus, whole grain or whole wheat bread has more flavor.

Nearly all bread products, from pitas to tortilla wraps to burger buns are available in whole grain or whole wheat. Give them a try.

Make Water Your Go-To Beverage

There’s so much sugar in soda pop and juice drinks. Ditch the empty calories for plain water as often as possible. You can add lemon or other fruit slices or just a splash of 100% fruit juice for some extra flavor if you find water to be too boring.

Unsweetened tea and seltzer are also good choices for the everyday.

Eat the Whole Fruit Rather Than Drinking Juice

Get more vitamins, fiber, and feel more satisfied by eating the whole fruit instead of its juice counterpart. Fill up on fresh fruit instead of chips and cookies. A big apple is satisfying, much more so than a cup of apple juice. Slice up some fruit for a quick midday snack or as part of breakfast.

How do you teach your kids to follow a healthy diet? Will you try some of these swaps?

For more information, please visit All My Children’s blogs.

By: Melissa A. Kay