5 Easy Food Swaps for Healthy Eating {PRINTABLE Grocery List Included!}

Moms are some of the most ambitious goal setters I know. We “go big or go home” because we mean business. It’s why every January, so many of us vow to overhaul our eating habits and what we serve to our children. What could go wrong with a plan like that?

Life Happens

I’ll say it again: Life happens. And in truth, an all-or-nothing mentality is a big reason why resolutions don’t last. Motivation helps us start, but it doesn’t carry us to the finish line. Want to know the real secret to success?

Consistency.

The notion of “slow and steady wins the race” isn’t just a children’s tale, it’s reality. Consistent, stepwise changes become sustainable habits for long-term health. Small changes aren’t just for moms; they benefit everyone.

>> RELATED READ :: Healthy Snacks for Busy Toddlers {Snack List Included} <<

It’s All in the Kitchen

Whether it’s a New Year’s resolution or a goal you’ve always wanted to accomplish, I’m here to help! As a registered dietitian, I’m a proponent of making kitchen swaps part of your goals in the new year.

Of course the dietitian talks about food! But the reason may surprise you.

Ready for it?

It’s because we’re already spending time in the kitchen.

Yes, it’s that simple. You’re already spending a lot of time planning and preparing food, so why not swap some products in your cart and move on with your day in a healthier way?

Notice I didn’t say to overhaul everything. We want meals to remain a positive experience and encourage trying new foods. We don’t want to create distrust from your family or lose the joy in eating. Factor in inflation . . . now isn’t the time to be laissez faire about food waste.

Swap It

So, you’re on board with the plan: small kitchen swaps for the win! What are we swapping?

Luckily for you, I’m sharing five easy swaps along with tips for label reading!

If any of the brands listed are foreign to you, don’t be intimidated. Most of these products are available at multiple stores in DFW, and a quick Google search can help you locate any item. Some products are “pricier” and may not fit your budget. You do not need to buy these exact products or brands. Use my recommendations as a guide and read labels to find what fits your needs.

1. Spaghetti sauce: Look for no added sugar or artificial sweeteners, lower sodium.
   • Prego No Added Sugar *watch sodium
   • Primal Kitchen Tomato Basil Marinara with Avocado Oil
   • Rao’s Homemade Marinara
   • Trader Joe’s Tomato Basil Marinara
   • Yo Mama’s Original Marinara
2. “Fishy” crackers: Grab crackers that have little/no sugar or artificial sweeteners, minimal sodium, or a fat source. These are all snack foods to be eaten in moderation and paired with protein/fat).
   • Annie’s Organic Cheddar Bunnies
   • Trader Joe’s Cheddar Rockets
   • Whole Grain Goldfish
3. Frozen burgers: Opt for no added sugar, lower sodium, no “fillers.”
   • Applegate Organics Turkey Burgers
   • Force of Nature Bison/Bacon Burger Patties
   • Meyer Natural Angus Ground Beef Patties
   • The Organic Meat Co. beef burgers
   • Trader Joe’s Quinoa Cowboy Veggie Burgers
   • Trader Joe’s Turkey Burgers
4. Frozen pancakes and waffles: Make sure the label says minimal added sugar and sodium, with some protein. Always pair with protein and fat.
   • Annie’s Organic Homestyle Waffles
   • Good & Gather Homestyle Waffles
   • Kodiak Cakes Power Flapjacks & Waffles
   • Signature Select Homestyle Waffles
   • Simple Mills No Added Sugar Organic Pancake & Waffle Mix
   • Solid Starts pancake recipe
5. Yogurt: Choose little/no added sugar, no artificial sweeteners, and no candy toppings or fruit on the bottom (it’s all sugar). Tip: Mix flavored/sweetened yogurts with plain for a lower-sugar option.
   • Icelandic Provision Thick & Creamy Skyr, plain
   • Maple Hill brand yogurts
   • Oikos Triple Zero Blended Greek Yogurt, vanilla (uses Stevia)
   • Silk plain soymilk yogurt
   • Stonyfield Organic real fruit and veggie pouches
   • Whole milk Greek yogurt, plain

>> RELATED READ :: Meal Planning :: My Approach to Healthy School Night Dinners <<

Print this grocery list and take it on your next shopping trip!

What Else Can I Swap?

The guidelines I gave you are applicable to many foods. Your next round of swaps may include breads and cereals, snack foods, and nut butters. My articles “Healthy Snacks for Busy Toddlers” and “Travel-Friendly Snacks for Toddlers” have more tips and product recommendations to help you on your journey.

Support

Whether you’re a swapping newbie or a kitchen-savvy mama, there’s always room for little improvements. If you want one-on-one support, work with a registered dietitian on a personalized plan. RDs can help you read labels, compare products, and build balanced meals with ease.

Have questions for me? Ask below!