Quick and Easy Ingredient Swaps For Tastier, Healthier Meals

Looking for ways to prep healthy, tasty meals in no time? These easy tricks will save the day!

There comes a time in everyone’s life that all your meals can feel (and taste) monotonous because we don't have time to prep creative meals. You don’t have to stay in that slump. A little prep before heading to the grocery aisle can transform your bland meals. Little ingredient swaps will not only make your meals more convenient, it will also make it a lot healthier!



1 Eat more fresh fruits. 

Top pancakes with fresh fruit instead of syrup. Give your flapjacks a sweet kick, sans the added sugar and calories. Fresh fruits in season not only boost the flavor and texture of this breakfast staple, they also up its fiber content.


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2 Have more avocado toast. 

Spread avocado on toast instead of butter. The fruit is a great source of healthy fats, and when paired with a slice of multigrain bread and topped with a dash of sea salt and thinly sliced tomatoes, it makes for a filling meal!


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3 Use freshly-made salad dressing.

Swap out bottled salad dressing for oil and vinegar. Slash sodium and additives from your greens! To keep things light and healthy, use extra virgin olive oil and a vinegar of your choice—not only does the combo deliver that same flavor, it also adds healthy fats to your side salad.


Here's a light dressing for your next salad.




4 Have wraps instead of sandwiches.

Tuck your sandwich fillings into an eight-inch whole-wheat wrap instead of two slices of bread—and instantly slash 100 calories from your meal!


Transform leftover bistek into yummy wraps!



5 Use Greek yogurt instead of sour cream. 

Add a touch of creamy coolness to your burrito or potato salad by topping it with plain Greek yogurt. This move easily cuts fat, while amping up your lunch’s protein content.


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6 Have salsa instead of cream-based dips. 

A fresh tomato-based dip clocks in less calories than its cheesy, creamy counterpart. And while you’re at it, pair it with blue corn chips—they have up to 30 percent more protein than the regular yellow variety.


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7 Have apples instead of crackers.

Pair cheese with apple slices, not with crackers. Try sharp cheddar with crisp apple slices to remove up to 200mg of sodium from your merienda. Plus, this swap is an easy way to sneak more fruit into your daily diet.


Add fruits to your plate of French toast for a sweet twist!






8 Have salmon not steak.

Once in a while, switch up your protein and iron sources. An 85-gram salmon fillet will save you about eight grams of saturated fat, while delivering a good dose of heart-healthy omega-3 fatty acids.


Need a light rice meal recipe? Opt for this steamed salmon.




9 Use whole-wheat pasta over the regular variety. 

This awesome alternative adds antioxidants, fiber, and a great nutty flavor to your fave pasta dishes. Another healthy option? Malunggay-infused noodles.


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Use bottled tuyo for this easy-to-make pasta dish!




10 Have cauliflower instead of mashed potato.

Serve mashed cauliflower instead of mashed potato. Delivering almost all your daily vitamin C requirements and clocking in at only 27 calories per cup (compared to potato’s 116 calories per cup), cauliflower is one smart option.


Light and decadent at the same time, this nutritious dish is so easy to make!



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Article was published in the July-August 2017 issue of Yummy magazine. Minor edits were made Yummy.ph editors. 

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