Where do unhealthy habits come from? Nutrition can be tough to navigate in the United States, especially with the prevalence of processed foods and nutritional misinformation. Even now, so many things are marketed as “healthy” alternatives that it’s hard to know what we can really trust. But still, I don’t want to discourage you from tweaking your diet.
Even small changes to your diet can greatly impact your health and nutrition. You don’t have to revamp your whole diet overnight. But here are some easy swaps you can begin to make to live a healthier life:
5 Areas to Make More Nutritional Food Choices
Category 1 – Carbs & Grains
White rice → Brown rice or quinoa (More fiber and nutrients)
White bread → Whole grain or sprouted bread (Better blood sugar control)
Regular pasta → Chickpea or lentil pasta (More protein and fiber)
Cereal → Oatmeal
Whole grains contain more fiber, vitamins, and minerals, which help keep you fuller longer and support digestive health. What’s not to love? Like a bowl of cereal for breakfast? Oatmeal is a whole grain that provides sustained energy, is high in fiber, and can be customized with fruits, nuts, and a drizzle of honey. If oatmeal isn’t your speed, try granola mixes. Just watch for added sugars!
Category 2 – Proteins
Processed deli meats → Grilled chicken or tuna (Less sodium and preservatives)
Ground beef → Lean ground turkey or plant-based protein (Less saturated fat)
Fried chicken → Baked or grilled chicken (Less unhealthy fat)
Swapping out processed meats like sausages and deli for leaner options (chicken, fish, legumes, or tofu) lowers saturated fat and sodium intake. You can also start swapping ground beef for turkey or chicken. You can still have a hamburger every now and then – I won’t judge.
Category 3 – Dairy & Dairy Alternatives
Flavored yogurt → Plain Greek yogurt + fresh fruit (Less sugar, more protein)
Regular milk → Unsweetened almond, oat, or soy milk (Lower in calories or dairy-free option)
Cheese slices → Nutritional yeast or reduced-fat cheese (Lower fat, still flavorful)
Even if you aren’t lactose intolerant, you may want to rethink your daily dairy choices. Dairy can be great for protein and probiotics but can also be caloric and packed with added sugars. Read your labels, buy and customize plain Greek yogurt, and be mindful of just how much cheese you put into your culinary concoctions. Focus on cottage cheese, feta, parmesan, goat cheese, ricotta, or mozzarella. These have more calcium, less fat, and may be digested more easily.
Category 4 – Snacks
Chips → Air-popped popcorn, roasted chickpeas (Less processed, more fiber)
Candy → Dark chocolate (70%+ cacao) or fruit with nut butter (Less sugar, more nutrients)
Ice cream → Frozen banana "nice cream" (Natural sweetness, no added sugar), low-carb ice creams, and smaller serving sizes.
Instead of chips or cookies, try raw vegetables with hummus, a handful of nuts, or whole fruit to add nutrients and fiber without the excess and empty calories. Identify the snacks that tempt you most. Rather than keeping them around the house, save them for out-and-about treats to prevent overindulgence.
Category 5 – Drinks
Soda → Sparkling water with lemon/lime (No added sugar)
Sugary coffee drinks → Black coffee or unsweetened lattes (Fewer empty calories)
Fruit juice → Whole fruit or infused water (More fiber, less sugar)
Drinks will cause your caloric and sugar intake to sneak up if you let it. That might be even more true here in the Deep South, where sweet tea is the king of beverages. Still, reducing your intake of added sugars helps with weight management and overall health. Cut that soda addiction, make your tea from scratch, and work on prioritizing water intake.
I know how difficult it can be to make these dietary changes. Many of us (unknowingly or otherwise) may be addicted to sugar or processed foods. Breaking the habit can be tricky. But that difficulty doesn’t mean it isn’t worth it.
Start with just a few adjustments to your dietary and grocery shopping habits. You don’t have to go cold turkey. You don’t have to swear these things off forever. Just eat mindfully, in moderation, and with your health goals at the forefront!
What’s your favorite healthy food swap? Share yours in the comments.