These 10 Healthy Food Swaps Are Sure to Please All Ages

When preparing meals for our families, we often try to find healthier ingredients or alternatives to boost nutrition. But we all know the real measure of success for a healthy, family-friendly food swap is if all ages in the household give the taste a thumbs up. So whether you’re catering to little ones, teenagers, or somewhere in between, here are our top 10 family-friendly food swaps that are sure to pack nutrition without compromising on taste.

10 Family-Friendly Food Swaps

1. Whole Wheat or Whole Grain Bread Instead of White Bread

Sandwiches are a kid-friendly staple, so why not maximize the nutrition of your bread? Try switching to whole wheat or whole grain bread as it provides more fiber and B vitamins in each slice. Make sure to check the ingredients to avoid any misleading packaging claims and ensure you get the real deal.

2. Greek Yogurt Instead of Sour Cream

Sour cream is a staple in many casseroles and recipes like chicken salad, but Greek yogurt can be a healthier alternative that looks nearly identical.  It instead packs a helping of protein to help boost immunity and satisfy hunger while cutting down on saturated fat. Try using it as a topping for family-friendly meals like tacos and baked potatoes or as a base for creamy dips and dressings.

3. Homemade Smoothies Instead of Juice

We get it: Kiddos get sick of drinking plain water, too, and need an alternative to help them stay hydrated. Instead of juice, try your hand at blending delicious smoothies that are packed with nutrition. For those pickier eaters or ones suffering from digestive troubles, it’s a helpful way to sneak in the benefits of an extra serving of fruits and vegetables.

Recipe to Try: Go-To Green Smoothie with Banana and Cherry

4. Baked Fries Instead of Regular Fries

Swap traditional deep-fried French fries for oven-baked potato “fries.” We’re talking homemade here. Simply take the sweet potato or regular potato and cut it into rounds or slices. Then cover in olive oil, seasoning, and bake in the oven until crispy. This baked option boosts heart health and cuts down on processed foods.

5. Ground Turkey or Chicken Instead of Ground Beef

Opt for lean ground turkey breast or ground chicken breast as a healthier alternative to ground beef. Again, be sure to read labels. Typically, poultry will have lower saturated fat compared to ground beef, but it can depend on the typical percentages that you buy, so take a second on your next shopping trip to compare. Use this swap in recipes like tacos, chili, pasta, and meatballs.

6. Zucchini or Spaghetti Squash Instead of Pasta

Instead of thinking of this as “instead of pasta,” see it more as an exciting way to get your family to eat a vegetable.  While zucchini and spaghetti squash are more popular choices, feel free to use any vegetable that you can spiralize into a noodle shape. Eating more vegetables can help add fiber and antioxidants to your family’s diet.

Related Reading: 5 Pasta Alternatives We’re Currently Loving

7. Homemade Pizza with Whole Wheat Crust and Fresh Toppings

Pizza is such a classic family meal. Our vote is to make it a fun culinary experience and get in the habit of making your pizza at home. This method allows you to control the ingredients, upping their nutritional value. Use a whole wheat crust, go light on the cheese, choose a lower sodium sauce, and load up on fresh vegetable toppings for a healthier take on your next pizza.

Related Reading: How to Make a Healthier Pizza

8. Popcorn Instead of Chips

Air-popped popcorn, without excessive butter or salt, can be a satisfying and healthier snack alternative to potato chips, which are often fried. You can also explore the grocery aisle to find other crunchy chips that may be popped with air or baked for additional healthy swaps.

9. Nut Butter Instead of Processed Spreads

Nut butters should be simple. Swap processed spreads like chocolate hazelnut spread with natural nut butter, such as almond or peanut butter. Look for options without added sugars, extra salt, and unhealthy processed oils. Pair it with fruit for an easy, no-frills snack.

Related Reading: 5 Healthier Peanut Butters with Two Ingredients or Less

10. Homemade Ice Pops Instead of Store-Bought Ice Cream

Consider turning your fruit smoothies into homemade popsicles to cut down on added sugars from traditional store-bought varieties. You can also blend frozen fruit like bananas with your family’s preferred milk to create a creamy mixture resembling ice cream. Try These Recipes: Orange Creamsicle Popsicles and Nice Cream

The Bottom Line

Our favorite part about a healthy swap is you always have options. Substituting half or part of the ingredient is more than ok if changing the whole thing doesn’t work for your family. Making small changes and substitutions in recipes can still have a positive impact on your family’s overall health. It’s all about finding what works best for your family’s taste preferences and gradually incorporating healthier alternatives.

Related Reading: 5 Ways to Start Healthy Family Habits