Healthy Swaps

A swap only works if you would happily eat it again. The goal is upgrading a meal you already love, not replacing it with something you tolerate.

What matters most

Greek yogurt for sour cream adds protein and keeps the tang.
Half the pasta, half lentils, doubles the fiber without changing the sauce.
Ground flaxseed stirred into oats, yogurt, or a smoothie is an effortless plus six grams of fiber.

Do this week

Choose one meal you eat weekly and upgrade a single ingredient.