Try This Instead! Healthy Recipe Swaps Eating healthy doesn’t have to be hard. Sometimes there are simple swaps you can make that won’t sacrifice flavor or cost you extra time and money. These adjustments can add necessary nutrients to your eating plan and protect you from developing chronic conditions. Healthy Food Swaps Fats Choose nontropical vegetable oilsThese oils have less saturated fat than solid fats (e.g., butter) and tropical oils (e.g., coconut oil). Use nontropical vegetable oils when cooking or preparing food. Examples include Canola Corn Olive Safflower Sunflower Soybean Peanut Vegetable Go for lean protein optionsPoultry, fish and lean cuts of meat contain less saturated fat and cholesterol than fatty or processed meats. Choose grass-fed beef when possible. When preparing meat, remove visible fat and poultry skin before cooking. Examples include: Chicken Turkey Fish Grass-fed beef Lean cuts of meat (e.g., top sirloin) Select low-fat dairy productsLow-fat and fat-free dairy products have less saturated fat than their counterparts. Look for labels that specify reduced fat. You can also swap some dairy products for others, such as using non-fat Greek yogurt instead of sour cream. Milk Cheese Yogurt Sour cream Cottage cheese Cream cheese Remember that all fats are high in calories, so be mindful of how much you are using. Other lower calorie options to consider include flavored vinegars in marinades and homemade salad dressings. Sodium and Sugar Pick foods with less sodiumWhen selecting canned vegetables and soups, choose items with “low sodium” or “no salt added” labels. You can also remove excess sodium by rinsing canned food prior to cooking. Canned and frozen vegetables Canned beans Soups and broths Tomato sauce Spice up your recipes without saltConsider using herbs or spices in place of salt when cooking. This reduces sodium and allows you to experiment with other flavor profiles. Examples include: Cilantro Cumin Garlic Ginger Onion Powder Rosemary Sub out the sugarThere are several baking substitutes for sugar that won’t drastically change the taste of your recipe, and you can choose to substitute some or all of the sugar in the recipe. You can use applesauce or other fruit purees, as well as spices like cinnamon and nutmeg. Flavorings can also be used to sweeten your dish. Examples include: Almond extract Allspice Applesauce Cinnamon Cloves Fruit puree Nutmeg Vanilla Fiber Choose whole grainsWhole wheat flour, bread and pasta have more fiber and nutrients than more refined grains. For whole grain options with more protein, consider quinoa, oats or brown rice.Check that “whole” is included in the first ingredient on the label of the following items: Bread Crackers Flour Oatmeal Pasta Sub in vegetables for grainsWhether it’s making a recipe or ordering a side dish, replacing a refined grain with a vegetable provides your body more nutrients. Try riced vegetables in place of white rice, spaghetti squash for pasta or mashed cauliflower instead of mashed potatoes. Other options include: Cauliflower pizza crust Legume-based pasta Lettuce wraps Benefits of Choosing Healthier Options Making small changes to your eating plan can have a positive impact on your health. Healthy swaps can increase your nutrient intake, including more vitamins and minerals. You may also find you eat more protein, fiber and healthy fats when you choose nutritious alternatives. Limiting foods higher in added sugar, salt and saturated fats is another benefit of these healthy swaps. Cutting back on processed foods can lower your risk of type 2 diabetes, heart disease and stroke. Monitoring your calorie intake can also help with weight management. Additional ResourcesAmerican Heart Association - “Healthy Recipe Swaps Video”American Heart Association - “Smart Substitutions to Improve Nutrition Without Sacrificing Taste”ReferencesAmerican Heart Association - “Healthy Swaps for Common Foods”Cleveland Clinic - “Tweak What You Eat: Healthy Ingredient Swaps to Try”U.S. Department of Veterans Affairs - “Healthy recipe swaps for the holidays and beyond”University of Maryland Extension - “Recipe Swaps: Common Substitutions for Making Recipes Healthier”
