Healthy Food Swaps for the Standard American Diet

A lot of people assume eating healthier means giving up the foods they love, spending more money, or completely changing how they eat. In reality, improving your diet is often less about perfection and more about making better choices more consistently. One of the easiest ways to start is by making simple food and ingredient swaps.

When coaching, one of the first things I might suggest to a client who eats a standard American diet is to start incorporating more nutritious foods wherever possible. Sometimes this looks like adding fruit to breakfast, veggies to lunch and supper, or drinking more water.

But by taking it a step further and swapping out certain foods, you can continue to make progress. Swapping foods doesn’t need to be a complete overhaul, and you don’t need to toss everything out and go buy more food right away. It’s actually totally fine to slowly introduce healthier options (as long as you stick with it). This also gives you time to adjust and see what you like and don’t like, but keep in mind that adjusting to new taste and texture can take time, especially when your brain is wired for added sugar, salt, and fat.

To start, here are some ideas to make simple swaps:

Refined (“white”) grain products → Whole grains

Sugary cereals → Oatmeal or less sugary varieties

Chips → Popcorn (lightly seasoned)

Crackers → Whole grain crackers

Full-fat milk and cheese → No-fat or low-fat milk and cheese

Yogurt → Greek yogurt or Skyr

Sweet tea or coffee → Lightly sweetened or unsweetened

Soda or juice → Flavored or sparkling water

Canned fruit in syrup → Canned fruit in water

Sweetened applesauce → Unsweetened (you can sprinkle with cinnamon)

Canned veggies with salt → Canned veggies with low sodium or no salt

Fatty cuts/varieties of meat → Leaner cuts/varieties

Deep-fried chicken → Baked, grilled, broiled, or air-fried

Deep-fried fish → baked, grilled, broiled, or air-fired

Deep-fried French fries → baked or air-fried

Baked potato → Baked sweet potato or yam

Ice cream → Light varieties (like Halo Top, N!ck’s, or Yasso)

Sherbert → Ice pops or frozen fruit bars

Butter → Olive, canola, or avocado oil

Milk chocolate → Dark chocolate (made with 70% or more cocoa)

So how can you actually put this into practice? One way is to start thinking about your favorite meal(s). If the meal is cooked at home, think about what ingredients you use. Understanding the ingredients can help you decide what can be substituted and what can’t. Below are some examples for each meal, including a recipe for each.

Breakfast:

Breakfast can sometimes feel rushed, so quick meals are a great option. A toasted whole-wheat English muffin (or even whole-wheat bread) spread with nut or seed butter and topped with fruit is often quick, delicious, and a better option than foods like Pop-Tarts, donuts, or other breakfast pastries. 

Other breakfast options include a PB and banana sandwich, homemade overnight oats, muesli, eggs and veggies, egg bites, protein muffins, or a protein shake.

If you prefer more traditional breakfast foods like breakfast meat paired with potatoes and toast, turkey bacon or sausage is a healthier alternative to pork or beef. The bread can be swapped for whole-wheat or whole-grain, and the potatoes can be baked in the oven or cooked in a skillet with a heart-healthy oil (olive or canola). To add extra nutrients and flavor, add veggies like onions and peppers to the potatoes, or even a tablespoon of shredded low-fat cheese.

Seasonings like herbs and spices, and even hot sauces, can add flavor to foods without using ingredients high in sodium, added sugar, or fat.

Lunch:

When it comes to lunch, leftovers are an excellent option, but if that isn’t realistic, classic work lunches can also be made healthier. As mentioned earlier, white bread can be swapped for whole-wheat or whole-grain bread. If you eat deli meat in your sandwich, look for lower-sodium options, as deli meat tends to be very high in sodium.

When using spreads like mayo, choose fat-free and stick to the recommended serving size, or try other spreads like mustard, hummus, or avocado. Hummus and avocado are high in fat but also rich in nutrients, so they are best eaten in moderation. Sticking to a proper serving size of around 1 Tbsp will help keep calories from fat in check.

Sandwiches pair great with fruit, veggies, and flavored water or unsweetened drinks like iced tea or iced coffee. If you love having chips with your sandwich, stick to one small packet to help with portion control, or try other chip-like options, such as whole-grain crackers like Wheat Thins.

If you choose to eat soups or salads, be aware that traditional cream-based soups and dressings can also be high in fat and sodium and low in nutrients. If you buy low-fat, check the label for sugar content. Sometimes, food manufacturers add sugar to a product to compensate for reduced fat, which ultimately still makes the food less nutritious. Salad add-ons like bacon and cheese can also increase the calorie, sodium, and fat content, so try not to go overboard with toppings.  

It’s also important to read the nutrition panel. Many larger-sized canned soups (18 oz or larger) are labeled as 2-3 servings, so if you eat the whole can, you may consume more fat and sodium than the daily recommendation in a single meal. 

Supper:

Supper is usually a time for family, making this meal important for connection and nutrition. Some common dishes enjoyed by many Americans include tacos, spaghetti, and burgers.

Tacos can be made with a variety of meats, but leaner cuts are the healthier choice. When making tacos at home, swap fattier ground beef for a leaner option (like 80/20, 85/15, or 90/10) or opt for turkey or chicken. Use whole-wheat tortillas instead of flour tortillas, and to cut back on sodium, make your own taco seasoning with spices like cumin, paprika, ginger, oregano, black pepper, chili powder, garlic powder, and onion powder. You can also swap sour cream for a fat-free option or try plain Greek yogurt instead, and use low-fat cheese instead of full-fat. Topping your taco with vegetables like lettuce, tomato, onion, and pepper is a great way to add more nutrients.

Another popular meal is spaghetti. Spaghetti can be made healthier and more flavorful by using a homemade sauce and whole-wheat pasta. If a homemade sauce isn’t practical, a low-sodium, low-sugar jar sauce works well. Spaghetti sauce is also a great way to “sneak” veggies and lentils into the meal. Pairing spaghetti with a side salad dressed with vinaigrette, roasted veggies, or even steamed green beans adds more fiber, vitamins, and minerals, making the meal more filling.

Burgers are also great because they are highly customizable, from the ingredients to the cooking method. Meats like lean beef, turkey, chicken, or venison are healthier than fattier ground beef. Likewise, veggie burgers can be very nutritious and full of flavor, too. 

When making burgers, seasonings like onion, garlic, paprika, and black pepper enhance the meat's flavor. The binder can be made with egg and whole-wheat breadcrumbs, and the burger can be topped with lettuce, onion, tomato, mushrooms, pickles, jalapeños, Swiss, mozzarella, or reduced-fat cheddar. Ketchup, BBQ sauce, and mayo are also fine to add to the burger, but try to stick to one serving size or less. 

The burgers can be cooked on the stove, on the grill, in the oven, or in an air fryer, and eaten on a whole-wheat or whole-grain bun or on bread if you prefer a patty melt. 

For a delicious and healthy spaghetti sauce recipe, check out this one from Health Meets Food.

The Takeaway

By making simple swaps to common meals, you can improve your diet and your health. You can still enjoy the less nutritious foods you love, but eating them in moderation is probably the healthiest way to enjoy them. Also, adding more nutritious foods to your diet is a great way to feel fuller, reduce overeating, and get more vitamins, minerals, and fiber.

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.