Healthy Swaps for Common Foods

woman eating cherry

Healthy home cooking and smart shopping puts you in control of what goes into your recipes and your body.

Making small shifts in the foods you enjoy can have big nutritional payoffs

Cut down on saturated and trans fats by choosing nontropical vegetable oils, such as corn, canola or olive. These oils contain the healthy fats — monounsaturated and polyunsaturated fats. Check the Nutrition Facts label and avoid foods with hydrogenated oils.
Choose no salt added, lower sodium and no added sugar canned products. When buying canned items, such as tomato products, beans or vegetables, look for products labeled “low sodium” or “no salt added.” Rinse and drain the food to remove any additional sodium. When shopping for canned fruits, choose those packed in their own juice without any added sugars.
Use nonstick cooking spray. Cooking spray is a healthy alternative to using butter or shortening to prep skillets before cooking or and before baking.
Make your own salad dressings. Combine a healthy unsaturated nontropical oil, such as olive oil, with vinegar, such as balsamic, and some chopped herbs for a quick and easy vinaigrette. (The standard vinaigrette ratio is 3 parts oil to 1 part vinegar). To make a healthier version of a creamy dressing, stir together fat-free or low-fat sour cream or cottage cheese, low-fat buttermilk and add in fresh herbs such as dill, tarragon or chives.
Buy whole grains. When shopping for breads, pastas, rice, crackers and other grain products, opt for the whole-grain versions. Be sure “whole” is listed as part of the first ingredient in the ingredient list.
Choose poultry, lean meats and fish. Choose lean cuts of meat and poultry. Discard any visible fat before cooking and remove any poultry skin before eating.