With the holiday season coming to an end and the new year offering an opportunity for a fresh start, many of us are looking for ways to improve our health. Often the instinct is to start big – with big decisions, dramatic changes and extreme changes in habits and routines. But large scale changes are difficult to sustain, and more often than not, these big plans are abandoned within weeks. “When it comes to creating healthier habits, the smallest, most achievable steps are often the most powerful.” Alexa MarksRD, SheKnows says.
This is especially true when it comes to changing our diet to improve our health. Not only are eating habits and food choices ingrained—and therefore difficult to break patterns—but even when you’re committed to breaking habits, it can be hard to know what’s healthy, what’s unhealthy, and what’s just trendy on social media.
In an effort to cut through the noise, we talked to the experts to identify eight simple food swaps we should make to improve our health in the new year.
Swap juice for water
One of the easiest food exchanges isn’t in something you put on your plate, but in your cup. According to our experts, drinking water instead of juice is a simple switch that adds up to a big change.
“Juice adds concentrated sugar without the fiber of whole fruit, which the American Heart Association notes can raise blood sugar and increase the risk of obesity and metabolic syndrome,” notes Rachel Hammack, RDN, Health and Well-Being Coach at ComPsych.
Flavored water, sparkling water, or water with a slice of lemon are easy substitutions to give you the juice feeling without the added sugar.
Swap refined grains for whole grains
Another easy change is to choose whole grains, such as brown rice or quinoa, instead of processed products. “Switching from refined bread, rice, or pasta to brown rice, quinoa, and brown bread increases fiber levels and helps with digestion, blood sugar regulation, and even weight management,” said Maude Bélanger, RD, of TeamNutrition says SheKnows.
Choosing whole grains over refined grains is a simple switch that doesn’t require extra effort or a dramatic change in what’s on your plate.
Swap yogurt for Greek yogurt
Replacing flavored yogurts with unsweetened Greek yogurt is a small change that packs a big punch. Not only are flavored yogurts high in sugar, but they don’t have the same benefits as their high-protein counterparts.
According to Kayla Farrell, Registered Dietitian and Account Executive at FRESH Communications, Inc.“Greek yogurt [is] a smart choice that helps maintain the balance of the gut microbiome [and] it can improve digestion and strengthen the immune system. Greek yogurt is also a source of protein, an essential nutrient that helps maintain muscle mass and strength in aging populations.”
Swap milk chocolate for dark chocolate
Getting healthy in the new year doesn’t mean giving up your favorite desserts, like chocolate. However, not all chocolates are created equal and the type of chocolate you choose can make all the difference.
Our experts recommend that you prefer dark chocolate over milk or white chocolate. “Dark chocolate is higher in fiber, minerals and antioxidants,” Avery ZenkerRD, he says She Knows.
Exchange chips for popcorn
Likewise, not all crunchy, salty snacks are created equal, and reaching for popcorn instead of chips is a small health trade-off with a big impact.
“While both are crunchy snacks, popcorn [especially one made of simple ingredients or that can be popped from the kernels] offers more fiber and other nutrients with less fat and calories,” says Zenker, who notes that “[f]iber plays many important roles in the body, and regular bowel movements are just one of them. Fiber helps slow digestion and promotes satiety, helping you feel fuller for longer and reducing cravings and overeating later. Fiber also helps slow the absorption of sugar into the bloodstream, helping to control blood sugar levels.”
Not only is popcorn a low-calorie, higher-fiber option, but, according to Zenker, popcorn “also contains antioxidants like polyphenols, which help reduce inflammation and damage from oxidative stress.”
Swap rice cakes for whole wheat bread or toast
Another simple swap that might not be obvious is swapping rice cakes for whole-wheat bread or toast, says Zenker. “Rice cakes are often thought of as a ‘light’ option, but they’re made from puffed white rice, resulting in a low-fiber, low-protein snack that’s high on the glycemic index, meaning they can spike your blood sugar and leave you hungry soon after.” Whole wheat bread or toast, on the other hand, is higher in protein, micronutrients and fiber, which help support blood sugar and steady energy.
Swap red meat for salmon
A simple change at dinner could also lead to big health improvements according to our experts, who suggest swapping processed or red meats for lean or meat alternatives.
According to Bélanger, “[r]Replacing processed/fatty meats with lean/meat alternatives such as fish, chicken, eggs, beans, lentils and tofu can help with heart, muscle and nutrient function.”
Swapping red meat for salmon is a particularly powerful swap. “[Salmon] is a nutritious source of complete, high-quality protein that provides between 22-25g of protein per 3.5oz serving,” notes Farrell, who also points out that salmon is “one of the best sources of omega-3 fatty acids, which support a healthy lifestyle by reducing inflammation, reducing the risk of heart disease, and boosting brain and skin health. Salmon also has vitamin D and B12, which are hard-to-find nutrients.”
Swap butter and margarine for olive oil
No discussion of improving health through simple food swaps would be complete without highlighting the benefits of swapping butter or margarine for olive oil.
“Extra virgin olive oil is a heart-healthy fat high in monounsaturated fats and polyphenols, which are compounds known to have powerful anti-inflammatory and antioxidant effects,” notes Farrell, noting how “[r]Regular consumption of olive oil can help lower blood pressure, lower LDL (bad) cholesterol and improve overall cardiovascular health.”
Farrell suggests swapping olive oil in place of other oils for sautéing, simmering, drizzling over roasted vegetables, tossing in dressing, or as a side dish with whole-wheat bread to improve your health without drastically changing what’s on your plate.
Other heart-healthy fats to consider include avocado and hummus, says Zenker. “Avocado and hummus are sources of healthy fats and also provide fiber, vitamins, minerals and antioxidants.”
Ultimately, experts agree, it’s not about what you take off your plate or how you can deprive yourself to become healthier, but what you can add to make your overall diet work better for your health.
“Eat regularly,” says Hammack, who encourages eating a variety of whole, minimally processed foods. “Aim for a variety of foods – from leafy greens to legumes, berries, whole grains, nuts, seeds and tofu. A colorful plate of food is an easy way to know you’re getting the variety you need. By diversifying the foods you eat, you ensure you’re getting a wide range of nutrients, helping your body meet all its needs.”
Farrell also encourages balanced meals, along with a focus on conscious movement-” [p]Physical activity is a great way to boost mood, digestion and energy levels after a hectic period”—and take steps to prevent and rest, especially after the holidays.
Taken together, all these changes may seem too small to really affect health, but their power is in their small size. “The beauty of these small changes is that they are doable,” says Marks. “Over time, they can lead to real progress, whether your goal is to improve energy, better control blood sugar, or just feel healthier overall.
