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8 Easy Food Swaps that Will Make Your Meals Healthier

You don’t need radical meal makeovers to improve your diet—just some subtle, strategic ingredient food swaps that will make your meals healthier at every meal. Here’s a few ideas that you can use right away to help you and your family stay on track to optimal health and nutrition every day!


Are you a fan of non fat fruit yogurts at your morning breakfast or as a snack before you head to the gym? Well swap out the non-fat yogurt and opt for Greek yogurt instead. It has twice the amount of protein as regular yogurt, and half the amount of natural sugar. And speaking of sugar, the added fruit in those prepackaged yogurts might have more calories than you suspect. Add your own fresh or frozen fruits and cut down on the added calories.

Instant Oatmeal

We love oatmeal because it has loads of fiber which helps us feel full until lunch time, but the instant varieties often have added sugar that can bump up your calorie count. Try our make ahead oatmeal that is easy to make the night before and still has all of the flavor. Add cinnamon for a metabolism boost and you’re good to go!

Sandwich makeover

Your lunchtime special is an easy target for food swaps that will make this meal healthier! Trade out your french roll for whole grain bread, opt for lean cuts and low sodium cuts of meat, and trade out the mayo for a spread of hummus. You’ll not only cut calories, but fat and sodium, too. All without giving up flavor!


A popular dish that seems to find its way into our diets to tempt us. Opt for pizza on whole grain dough and skip the cheese, instead opting for tomato and veggie toppings sprinkled with Parmesan. Or try our Cauliflower Crust Pizza which has loads of flavor and ditches the carb loaded crust. We know you’ll love it!

Potato Chips

It’s easy to snack on a few handfuls of these diet derailers without even thinking! Instead, have some healthy snacks nearby like air-popped popcorn, edamame, or our Honey-Roasted Cinnamon Chickpeas if you want some crunch. You’ll be ditching the high salt and fat content that are in those potato chips without sacrificing flavor.

Bye-bye butter

If you’re spreading it on everything, try swapping it out for hummus or avocado or a drizzle of flaxseed oil. And for cooking, try using olive oil or canola oil. They’re low in saturated fats compared to butter. Here’s a nutrition breakdown: 1 tablespoon of olive oil has 14 grams fat, 2 of which are saturated; 1 tablespoon of canola oil has 14 grams fat, 1 gram saturated; 1 tablespoon butter has 11 grams fat, 7 of which are saturated.


Granola bar

One of the most popular “diet” snacks, granola bars can have lots of fat and calories lurking in those pretty packages. They’re often loaded with sugar, syrups, and other ingredients that will increase your calorie count. Instead, opt for your own homemade trail mix, which can have a healthy mix of nuts, dried fruits, and unsweetened coconut. Or try one of our organic protein nutrition bars that have loads of fiber to keep you full!

Say goodbye to salt

Instead of flavoring your food with loads of sodium, use herbs and spices to give your foods flavor. If you must add salt, sprinkle just a pinch at the end, and avoid using it during cooking. Some of our favorite spices are garlic, cilantro, chili pepper, turmeric, and cumin, just to name a few. Experiment with what you like and mix them up in a jar to keep handy for meals and cooking.

These healthy meals swaps will shave calories, sodium, and fat from your diet and you’ll be feeling and looking better in no time!

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About the author

Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at if you have any suggestions. Thanks. Ps. Spread the word and check out our products at :)

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