Five Simple Ingredient Swaps

Have you ever wanted to incorporate healthy ingredients into your meals but didn’t know how? One simple way to do this is by swapping ingredients for healthier options. Use these helpful and simple tips about healthy ingredient substitutions!

Tip #1: Use low-fat Greek or regular low-fat yogurt instead of sour cream or mayonnaise

Yogurt is a great substitute when it comes to making things like dressings or sauces, dips, and so much more! You can also incorporate yogurt in your baking to have super moist cakes.

Fun Fact: Yogurt is also a great probiotic that helps with digestion!

Tip #2: Use ground poultry instead of ground beef

You don’t need salt to make flavorful meals! There are a bunch of different spices to choose instead!

Decrease the amount of fats in your meal by incorporating lean protein! Ground chicken or turkey is a great option to use in chili, meatballs, meat sauces, burgers and more. If you are going to stick with the ground beef, look for the lean options with less fat.

Tip #3: Skip the salt

Ditch the salt and reduce the amount of sodium in your dishes.  Instead, use fresh or dried herbs including basil, rosemary, thyme, oregano and so many more! Try seasonings and spices like onion powder, garlic powder, paprika, ginger, and nutmeg. Citrus juice is also a great way to add flavor to your dishes.

Tip #4: Swap iceberg lettuce for more nutrient-dense greens

Iceberg lettuce adds very little nutritional value to your meals. Instead, try greens like spinach, kale, arugula, or cabbage. These greens are a great addition to salads, omelets, smoothies, and more. You can even grab these from your garden (while in-season) if you have one!

Nutritious greens such as kale, spinach and arugula are better choices for salads or add-ons to a sandwich!

Tip #5: Substitute your sugar

Try to limit the amount of added sugars you use. Instead try ingredients like vanilla extract, cinnamon, or honey to keep your dishes sweet and delicious. You can try this in baking, drinks, or sauces and so much more!


Incorporating healthier ingredients into your dishes doesn’t have to be hard or expensive. These simple ingredient swaps keep your dishes flavorful and add nutritional value!

By Elizabeth Haracz

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