BY KELLY SPRINGER, MS, RD, CRN
Founder
KELLY’S CHOICE, LLC
In your busy schedule, ensuring that your family has nutritious meals can seem nearly impossible. Tight schedules often lead to convenience trumping nutrition, but it doesn’t have to be that way. Making small changes to a family’s eating habits can have a big impact on their health and well-being. One of the easiest ways to upgrade the family diet is by swapping out unhealthy foods for nutritious alternatives. Here are some effortless yet effective food swaps that can help anyone feel satisfied and nourished:
Plain Greek Yogurt Instead of Sour Cream:
Greek yogurt is a versatile ingredient that can be used in place of sour cream in many dishes. Not only does it have a similar tangy flavor and creamy texture, but it’s also packed with protein and probiotics, which are beneficial for gut health. Use it as a topping for tacos, baked potatoes, or chili, or incorporate it into dips and dressings for a healthier twist.In your busy schedule, ensuring that your family has nutritious meals can seem nearly impossible. Tight schedules often lead to convenience trumping nutrition, but it doesn’t have to be that way. Making small changes to a family’s eating habits can have a big impact on their health and well-being. One of the easiest ways to upgrade the family diet is by swapping out unhealthy foods for nutritious alternatives. Here are some effortless yet effective food swaps that can help anyone feel satisfied and nourished: Plain Greek Yogurt Instead of Sour Cream: Greek yogurt is a versatile ingredient that can be used in place of sour cream in many dishes. Not only does it have a similar tangy flavor and creamy texture, but it’s also packed with protein and probiotics, which are beneficial for gut health. Use it as a topping for tacos, baked potatoes, or chili, or incorporate it into dips and dressings for a healthier twist.
Air-Popped Popcorn Instead of Chips:
Swap out greasy potato chips for air-popped popcorn for a satisfying crunch without the guilt. Believe it or not, popcorn is a whole grain that’s high in fiber and low in calories, making it a wholesome snack option for the whole family. You can customize the flavor with herbs, spices, or a bit of parmesan for added taste without the excess sodium and fat found in many commercial chip varieties.
Whole Grain Bread Instead of White Bread:
Make the switch from refined white bread to whole grain bread for a nutritional upgrade. Whole grain bread is higher in fiber, vitamins, and minerals compared to its white counterpart, which has been stripped of many nutrients during processing. Look for bread labeled “100% whole grain” or “100% whole wheat” to ensure you’re getting the most nutritional bang for your buck. Your family won’t even notice the difference in taste, but their bodies will thank you for the added nutrition.
Zucchini Noodles Instead of Pasta:
Sneak in some extra veggies by swapping traditional pasta noodles for spiralized zucchini noodles, also known as “zoodles.” They are often available in the produce section of your grocery store, or you can make them with a spiralizer—this is a fun tool for the kids! Zucchini noodles are low in calories and carbohydrates, making them a lighter alternative to pasta that’s perfect for families looking to cut back on refined grains. Serve them with your favorite pasta sauce or toss them in a stir-fry for a nutritious and satisfying meal.a
Frozen Fruit Instead of Ice Cream:
Satisfy your family’s sweet tooth with a healthier alternative to traditional ice cream by blending up frozen fruit into creamy, delicious “nice” cream. Simply freeze ripe bananas, berries, or mango chunks, then blend them until smooth for a guilt-free dessert that’s naturally sweet and packed with vitamins, minerals, and fiber. Get creative with flavor combinations by adding cocoa powder, vanilla extract, or a splash of coconut milk.
In addition to these food swaps, investing in an air fryer can revolutionize enjoyment of favorite fried foods. An air fryer uses hot air to crisp up food with little to no oil, resulting in healthier versions of fried favorites like French fries, lightly breaded chicken tenders, and even vegetables. The cooking process of air dryers generally takes half the time of frying or baking. Not only is this cooking method healthier, but it also produces crispy, delicious results that will satisfy even the pickiest eaters.
Incorporating these easy nutritious food swaps and embracing the versatility of an air fryer can help make it easier to adopt healthier choices without sacrificing flavor or satisfaction. Small changes can make a big impact.
Have a Question?
Do you have a question about health and wellness that you’ve always wanted to ask a registered dietician? Send an email to info@pcrf-kids.org and PCRF’s Wellness Expert Kelly Springer may answer it in her March 29 blog post!
Check back next Friday for The Role of Nutrition in Mental Wellbeing.
The forgoing article reflects the views of Kelly’s Choice, LLC. The Pediatric Cancer Research Foundation does not provide medical or nutritional advice and does not have a position with respect to the views expressed by the above.
