Because it matters how you’re treated.

Swap Your Way to Better Health

Ready to start that diet but not sure where to begin? Or maybe you’d like to plan healthier meals but can’t say goodbye to a few favorite dishes. That’s OK! 

You don’t have to throw away recipes you love to eat healthier. Take a closer look at the ingredients. By swapping a few items with their healthy alternatives, you can reduce fat and cholesterol without sacrificing taste.


Instead of: Try using:
All-purpose flour Whole wheat flour
Vegetable oil or canola oil Coconut oil or olive oil
Mayonnaise Hummus or Greek yogurt
Butter Ripe avocado or margarine
Whole milk Low-fat milk with 1 tablespoon of olive oil
Sugar Honey
Eggs Egg whites (2 egg whites equals 1 egg)
Cream-based dressing Vinaigrette dressing
Alfredo sauce Marinara sauce
Bagel Whole wheat English muffin
Syrup Pureed fruit, such as applesauce
Ground beef Ground turkey
Bacon Turkey bacon or lean prosciutto