A Healthier Diet... One Small Step at a Time

Sometimes our favorite foods aren’t the best for us. Sure, cheese fries may taste great but aren’t the best choice for everyday eating. Luckily, there are lots of simple ways to eat healthier while still satisfying your taste buds. Try these healthy swaps most of the time and you can still enjoy those cheese fries occasionally.

Looking for a crunchy snack? Try:

• Apples
• Air-popped popcorn with olive oil and a touch of salt
• Trail mix with nuts, seeds, chocolate chunks, and dried fruit
• Rice cakes with peanut, almond, or other nut butter
• Celery with nut butter and raisins
• Hummus and raw veggies

Craving a sweet treat? Try:

• Apricots and almonds
• Low-fat Greek yogurt with a pinch of cinnamon, a touch of honey, or fruit
• Nut butter and an apple
• Cottage cheese and blueberries
• Applesauce with no added sugars

Wanting something creamy? Try:

• A fruit smoothie
• Avocado
• Frozen bananas
• Low-fat Greek yogurt
• Hummus

Feeling like something salty? Try:

• Nuts
• Edamame
• String cheese
• Air-popped popcorn
• Pumpkin seeds
• Roasted chickpeas

Ready to make healthier choices when preparing foods? Try:

• Serving fruits or vegetables for a snack or dessert
• Using low-fat mayonnaise, cheese, dressing, or sauces
• Substituting skim (1%) milk for whole (2%) milk
• Opting for plain, non-fat Greek yogurt instead of sour cream
• Eating white meat without skin instead of dark meat
• Adding sliced veggies or beans to salads, pizzas, pastas, sauces, soups, or chilis
• Topping pancakes, cereal, or oatmeal with fresh fruit
• Baking, roasting, or grilling instead of frying
• Replacing half of the butter or oil in a baking recipe with applesauce
• Using 2 egg whites in place of 1 whole egg
• Choosing whole-wheat or whole-grain breads, muffins, bagels, and tortillas
• Rinsing canned beans to reduce sodium
• Using fresh or frozen vegetables rather than canned