--- title: "Swaps to Try if You Instantly Want Healthier Meals ..." description: "Use Olive Oil Instead of Butter; Whole Grains Are Better than Refined; Flavor with Herbs and Spices; Use Low-Fat Dairy; Eat Salmon Instead of Red Meat; More ..." url: "https://diet.allwomenstalk.com/these-swaps-will-make-your-meals-instantly-healthier/" category: "diet" last_updated: "2026-06-02" --- # Swaps to Try if You Instantly Want Healthier Meals ... We all want to eat healthier, but that doesn’t mean it’s always easy to do so. Whether it’s a matter of willpower, time or ability, there are some easy things you can do at mealtime that will make what you eat so much better for you without much extra effort. With time, you may begin to notice that you feel better. So start making these swaps today and you’ll be healthier, little by little, in no time. ## 1. Use Olive Oil Instead of Butter ![dish, food, produce, fish, plant,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/z7/k3/om6mc9va589b31af50600182318785_600x900.jpg) Butter isn’t always the bad guy and you can certainly have a tiny bit now and then without health consequences. Olive oil is much lower in saturated fat and calories and is a better everyday choice. ## 2. Whole Grains Are Better than Refined ![red, still life photography, flower, petal, still life,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/cf/r3/rr1ymk5c589b31bfdf565312883459_600x900.jpg) Whole grains contain more nutrients than refined, including B vitamins and fiber. That makes them the way better choice. Look for 100% whole grains on the ingredients labels. ## 3. Flavor with Herbs and Spices ![food, dish, dessert, produce, breakfast,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/uk/tr/wlba339t589b31d2f3da0471747172_600x900.jpg) Swap out salt in your recipes for herbs and spices and you probably won’t even notice. You still get all the flavor without the dangers of a high sodium diet, which includes high blood pressure. ## 4. Use Low-Fat Dairy ![dish, food, cuisine, produce, fish,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/en/u3/l3qmsnn7589b31e7055e4193077124_600x900.jpg) Unless you have an intolerance or are allergic to dairy, most medical experts say not to eliminate it from your diet. By choosing low-fat milk and cheese you get the health benefits while also cutting fat and calories. ## 5. Eat Salmon Instead of Red Meat ![material, A47,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/pa/qc/bi7vtmtt589b32218086c868489888_600x870.jpg) Salmon is packed with omega-3 fatty acids, which are beneficial to your heart and brain. In addition, salmon also contains less saturated fat than red meat. ## 6. Quit Eating Flavored Yogurt ![dish, food, breakfast, produce, land plant,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/am/ej/pobym1nx589b3275dd577313994012_600x840.jpg) Yogurt is a great choice for a healthy diet, but the sugary fruit flavors are way too high in sugar. Have plain Greek yogurt with fresh fruit on top instead and you’re way better off. ## 7. Eat Eggs for Breakfast ![close up, macro photography, lighting, food, computer wallpaper,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/in/aw/xdboqp9u589b329ed7df6251576097_600x899.jpg) Instead of a bowl of cereal, try a couple of eggs for breakfast. The protein will fill you up and keep hunger at bay until it’s time to eat lunch. ## 8. Bran Flakes Are Better than Other Kinds ![food, dish, meal, breakfast, produce,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/tz/vj/lva6b6d5589b32d11d8e0118935836_600x900.jpg) If you can’t give up your morning bowl of cereal, opt for bran flakes instead of corn or oat because bran is higher in nutrients. ## 9. Use Cooking Spray Instead of Liquid Oil ![dish, food, plant, produce, vegetable,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/s3/jh/xqrhg8dx589b33169d8ef609262873_600x898.jpg) Cooking spray still contains calories, but the nozzle makes it easier to control how much you’re using. Use it to prepare eggs and sautéed veggies and you save tons of calories and fat grams. ## 10. Use Leftover Meat Instead of Processed Meats ![red, food, fish, meat, fish,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/na/sh/o6s0k4ig589b334872e4f217234418_570x807.jpg) Processed meat is really bad for you. Instead, shred leftover chicken, turkey, fish or sirloin and use it to make sandwiches and salads. ## 11. Switch out Mayo for Avocado ![dish, food, produce, vegetable, meal,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/oq/xc/hn6zp0yd589b339212909104199564_474x711.jpg) Mayo might be tasty, but it is pretty high in fat and calories. Use mashed avocado instead and you get tons of flavor without all the bad stuff. ## 12. Dip Your Veggies in Hummus Instead of Ranch ![dish, food, cuisine, produce, vegetable,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/f9/od/wdqrctxi589b3411b5a57585101571_600x900.jpg) Hummus is packed with fiber and other important nutrients that ranch dressing doesn’t have. It tastes great on carrots, bell peppers and cucumbers. ## 13. Choose the Thin Bagel ![food, dish, produce, land plant, meal,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/nb/jg/nf26eob2589b346f5b2f0556625025_600x840.jpg) A bagel with cream cheese can’t be beat, but your average one is way more than one serving. Instead of giving up a favorite, have a thin bagel instead. Easy! ## 14. Lose the Meat in Your Burritos and Tacos ![dish, food, cuisine, produce, meal,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/b4/al/j63lwf81589b351968d52295282943_564x794.jpg) I promise that you won’t feel deprived! Use beans and sautéed veggies instead and you have a filling meal that stills tastes great! ## 15. Go for the Thin Crust on Your Pizza ![food, dish, pizza cheese, cuisine, pizza,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/qj/uk/mgkflete589b3580d28c0774869665_508x640.jpg) I could never give up pizza and I bet you feel the same. Choose the thin crust and limit the cheese and fatty toppings and you can still enjoy a favorite! ## 16. Grill or Bake Instead of Fry ![dish, food, plant, produce, land plant,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/x2/vs/mc38o7tu589b35f654be5895480728_600x900.jpg) It’s no secret that frying foods makes it pretty fatty and full of calories. Bake or grill your meats, potatoes and veggies instead. ## 17. Measure Your Food ![dish, food, produce, cuisine, vegetable,](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/ea/t0/aj5g87te589b361c115d7117471156_528x800.jpg) Instead of just chowing down, take a few minutes to measure your food to make sure it’s the proper portion size. Which of these swaps are you most excited to try? 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