People don’t always want to ditch their favorite recipes, but want ways of making some swaps to increase how healthy a meal is. While it’s still ok to eat the normal versions of favorite foods, below are some tips that you can use to help make dishes more nutritious. Remember, healthier doesn’t necessarily mean lower in calorie, but generally means higher in fiber with more fruits, vegetables, and whole grains and lower in saturated fat.

• When in doubt, add vegetables. Is there a way to add some chopped up vegetables to the dish? If not can you add a side dish of vegetables or salad that will complement the ? Roasted broccoli or steamed green beans with a little olive oil are classic sides that go with many different main dishes.
• Focus on whole grains. Any time you can swap a refined grain for a whole grain, you are automatically increasing the amount of fiber in the meal which is healthier for your digestive system and better for your blood sugar.
• Find an alternative to deep frying. Are you able to bake it in the oven or use an air fryer rather than deep frying it in oil?
• Change from saturated to unsaturated fats. Swap the butter for heart-healthy olive oil, swap the meat for a plant-based protein source such as beans or tofu.
• Use naturally occurring sources of sweetener. Is there a fruit-based source of sweetener you could use in place of sugar such as no-sugar-added apple sauce?
• Swap sugary drinks for water. Add in fresh fruits like strawberries, cucumbers, lemons, and limes to your water to give it something extra! Missing the carbonation of soda? Try naturally flavored seltzer waters for a little fizz!

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