Small swaps with big benefits

Grill, chill, and stay safe with these summer food safety essentials from Alyssa Tedesco, CDN, RDN.

Healthy eating doesn't mean giving up your favorite foods and treats, especially during the summer! With a few simple ingredient swaps, you can enjoy your favorite summer foods while adding more nutrients and reducing excess fat, sugar, and calories. Here are some easy summer recipe swaps the whole family can enjoy.

Swap beef burgers for chicken or turkey burgers.

Burgers are a summer favorite, but choosing leaner meats such as ground chicken or turkey can reduce saturated fat while still delivering great flavor.

Tip: Add garlic powder, onion powder, or your favorite seasonings for extra flavor. You can also mix finely chopped vegetables in with the meats (such as spinach or broccoli) to boost fiber and nutrients.

Swap regular mayonnaise and sour cream for light mayonnaise or Greek yogurt.

Potato salad, macaroni salad, and sandwiches often have substantial amounts of mayonnaise. Light mayonnaise is lower in saturated fat, while plain Greek yogurt adds protein and creaminess.

Tip: Mustard is another flavorful alternative.

Swap ice cream for frozen Greek yogurt.

Cool treats are perfect on sizzling summer days! Place your favorite Greek yogurt in a bowl and top it with fresh fruit and a drizzle of melted dark chocolate. Freeze for about 20 minutes for a delicious treat that is higher in protein and lower in added sugar.

Swap butter for herbs and spices.

Corn on the cob is a summer staple and can absolutely be part of a healthy diet. Instead of covering it in butter, lightly spray it with avocado oil and season with fresh parsley, garlic powder, paprika, and fresh lime juice. This simple swap adds flavor while reducing saturated fat.

Swap sugary desserts for fresh fruit.

Summer fruits are naturally sweet, colorful, and refreshing. Adding fruit to meals and desserts can help increase your intake of fiber, vitamins, minerals, and antioxidants. What's in season right now? Watermelon, cantaloupe, honeydew, peaches, and plums are all in season. Remember that seasonal fruits and veggies can be less expensive. Fresh fruit can be enjoyed on its own or added to yogurt, salads, or grilled dishes like kabobs.

Swap whipped cream for reduced-fat whipped topping or Greek yogurt.

Whipped cream is a popular topping for berries, pies, and other desserts. Choosing a reduced-fat whipped topping or plain Greek yogurt can lower calories and increase protein.

Tip: For recipes that use cream cheese, try replacing half of the cream cheese with low-fat Greek yogurt for a lighter choice.

These swaps matter.

Many of these simple swaps:

• Reduce unhealthy fats
• Lower added sugars
• Decrease overall calories
• Increase protein
• Add more fiber
• Provide added vitamins and minerals

These minor changes can help you feel fuller longer, support heart health, and contribute to overall wellness. Best of all, they still taste great, making it easy to enjoy summer meals and gatherings with family and friends while supporting your health goals.

Remember: Small swaps can lead to big benefits!