September 12, 2020

Swap-portunity Saturday?
Have you struggled to make changes and sticking to them. Could working on your wellness goals be as simple as finding a better-for-you swap to make each Saturday? And imagine if you carry it forward throughout the week or month to create a new habit! Some ingredient swaps may seem like they’re a trend or bandwagon type of change, and sometimes that is why we don’t stick with them. The next “latest and greatest” diet trend comes along to push the last one to the wayside.

If you’re trying to make lasting changes, focus on small swaps as a starting point. Going for a change to your grains? Here are some ideas:

• Transition to brown rice by mixing half white and half brown at first to get used to any differences in flavor or texture. Then make the full switch to brown rice.
• Transition to whole grain pasta by mixing regular and whole grain pasta. This one isn’t quite as simple because they sometimes cook up at different rates.
• Swap quinoa or riced cauliflower for rice in any stir fry or bowl meals.

Here are a few other ideas for swaps that you might not notice. Often, you’ll find that the swapped item offers and enhanced flavor or texture to the item.

• Swap plain Greek yogurt for sour cream.
• Use applesauce in place of oil in some types of baked goods.
• Mash up avocado and then use it in place of mayonnaise.
• Swap any brand of plant-based meat alternative (burger, sausage, ground meat, etc.) for ground beef.
• Blend diced, cooked mushrooms for half the ground meat in a recipe.
• Choose roasted chickpeas or popcorn in place of chips for a snack.
• For the kiddos… try Perdue® Chicken Plus to add some extra veggies for picky eaters.

There are many ways to make small swaps that have big impact. And, if you repeat them often it’ll start a new habit that can offer significant nutritional benefits. Use the Email a Dietitian form if you need some other ideas for simple swaps you can make any day.