Eating Well Without the Stress: Five Simple Swaps

Healthy eating does not have to mean giving up the foods you love. A few easy swaps can make a real difference over time.

Swap one: add a vegetable to a meal you already enjoy. Spinach in eggs or peppers in a sandwich both count.

Swap two: keep a water glass or bottle where you can see it. Many people mistake thirst for hunger.

Swap three: choose whole grain bread, oats or brown rice when you can. They keep you full longer.

Swap four: plan one simple meal ahead for busy days, so you are not caught hungry with no plan.

Swap five: eat slowly and sit down for meals. Your body needs time to notice it is satisfied.

Pick just one swap this week. When it feels natural, add another. If you follow a special diet for a health condition, check with your doctor or a registered dietitian first.