One key strategy for enjoying delicious meals without feeling deprived is making intelligent food swaps. There’s no need to revamp your whole routine or rip up your recipes. All it takes is a simple switcheroo or two to make your meal more nutritious. 

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These satisfying food swaps are designed to cut calories, fat, and added sugar, while maintaining the overall taste and texture. You won’t miss what has been replaced, yet your meals will be healthier, and you’ll be happier. 

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Use Greek Yogurt in Place of Mayo

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Mayonnaise makes sandwich spreads, salad dressings, and dips super creamy, but the calories and fat for just a small portion would blow your mind. You can get that same richness by using plain Greek yogurt instead. Not only will you save calories and fat, but you’ll get a nice serving of protein per dollop. 

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Since the yogurt won’t have much flavor, jazz it up with herbs and spices. You can use Greek yogurt in tuna, chicken, and egg salads too, as well as coleslaw and potato or pasta salads, slimming down your favorite lunchtime treats.

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Applesauce Instead of Oil

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If you’re a big baker, know that you can still enjoy your cakes and pastries without packing on the pounds. When recipes call for vegetable oil, use unsweetened applesauce in its place. You’ll still get the moistness and mouthfeel you’re craving, while slashing calories and fat. 

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Plus, the applesauce adds a subtle sweetness, allowing you to cut back on the added sugar in the recipe. Try this technique with muffins to start, and you’ll see how amazingly applesauce stands in for oil. 

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Spaghetti Squash vs. Pasta

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Loading up on a bowl of carbs does sound comforting, but the bloated tummy and tiredness in its aftermath is always a letdown. Indulge in Italian by replacing your usual pasta with spaghetti squash. 

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Packed with vitamins and nutrients, the spaghetti squash holds its own dressed in your grandma’s marinara topped with mini meatballs. You’ll lighten up the dinner dish without feeling cheated out of a true culinary experience. Here’s how to cook spaghetti squash in a pinch.

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Some additional quick fixes:

- Skim or low-fat milk (or unsweetened almond or soy milk) instead of whole dairy milk

- Whole grain bread instead of white bread (bagels, rolls, pitas, wraps, etc.)

- Grapes instead of raisins 

- Egg white omelets instead of whole egg with yolks

- Bake vs. fry

- Cottage cheese instead of cream cheese

- Sunflower seeds instead of croutons for crunch atop your salad

- Whole piece of fruit instead of fruit juice

- Riced cauliflower in place of potatoes

- Dried seaweed snacks instead of chips

- Frozen bananas vs. ice cream treats

- Tuna packed in water vs. oil

- Seltzer with sliced lemon in place of full-sugar soda

- White vs. dark meat (no skin)