Healthy Food Swaps That Make Eating Well Feel Easy This Year
The new year is the perfect time to refresh our routines. Instead of cutting foods out or jumping into restrictive diets, I like to focus on simple and realistic healthy food swaps. These small changes make everyday meals more nourishing while keeping all the flavour and enjoyment. They are approachable, affordable, and never feel like a sacrifice.
Below are some of my favourite healthy food swaps that I shared on Breakfast Television on January 16, 2026. Watch the full segment here. These are easy upgrades that fit into real life and help you feel more energized without overthinking your meals.
Healthy Food Swap #1: Store Bought Salad Dressing → Homemade Dressing
Store-bought salad dressings often contain added sugars, refined oils, and preservatives. Even the ones that look healthy can have lots of ingredients that are not ideal. Making your own dressing at home takes just a few minutes and gives you full control over the ingredients.
Why this swap works:
- Homemade dressings are made with simple pantry staples
- Healthy fats help your body absorb fat-soluble vitamins like A, D, E, and K from vegetables
- When you plan a couple of salads into your week, having a homemade dressing ready makes healthy lunches effortless
Simple Apple Cider Salad Dressing
- 3/4 cup apple cider vinegar
- 2/3 cup olive oil
- 2 tbsp grainy mustard
- 2 tbsp honey
- 1 garlic clove, minced
- Salt and pepper to taste
Directions: Whisk all ingredients together.
Healthy Food Swap #2: Croutons → Crispy Chickpeas
Traditional bread croutons add crunch, but not much nutrition. Crispy chickpeas give you that same satisfying crunch plus protein and fibre to help keep you fuller longer.
Why this swap works:
- Chickpeas add plant-based protein and fibre
- Help stabilize blood sugar compared to refined carbs
- Easy to prep ahead and add to salads, bowls, or snacks
- Simple to include in your meal plan, so healthy choices are ready when you need them
Crispy Chickpeas
- 15 oz can chickpeas
- 2 tbsp avocado oil
- 1/2 tsp salt
Directions: Preheat the oven to 400F and line a baking sheet with parchment paper. Drain and rinse chickpeas, then pat dry. Toss chickpeas in oil and salt. Spread out on the baking sheet and cook for 30-40 minutes, until golden.
Healthy Food Swap #3: Store Bought Jam → Chia Jam
Most store-bought jams are loaded with sugar. Chia jam uses the natural sweetness of fruit and the magic of chia seeds to thicken it.
Why this swap works:
- Chia seeds are rich in fibre and omega-3s
- Chia jam is lower in sugar because you control how much is added
- Planning and prepping small items like chia jam makes breakfasts and snacks easier all week
- Delicious on toast, yogurt, oatmeal, or baked goods
Chia Jam
- 2 tbsp chia seeds
- 2 cups strawberries
- ½ tbsp lemon juice
- ½ tbsp honey
Directions: Place chia seeds in a small food processor and blend until they become a powder. Remove from the food processor. Place the strawberries, lemon juice and honey into the food processor and blend until smooth. Add the chia seeds and pulse until mixed. Spoon into a mason jar and place in the fridge to set for 30 minutes.
Healthy Food Swap #4: Chips → Air Popped Popcorn
Chips are easy to overeat and often high in unhealthy fats and sodium. Air-popped popcorn is a whole grain that can be just as satisfying when seasoned properly. This healthy food swap is a great example of how snacks can still be fun and nourishing.
Why this swap works:
- Whole grain with fibre to help you feel full
- Lower in fat and calories than most chips
- Easy to customize with different flavours
- Adding snacks to your meal plan helps prevent mindless grazing
Zesty Popcorn
- ¼ cup unpopped organic corn kernels
- 1.5 tbsp coconut oil
- 1/8 tsp sea salt
- 1 tsp nutritional yeast
Directions: Popcorn kernels in an air popper or on the stove. Drizzle with coconut oil, sea salt, and nutritional yeast and toss until coated.
Healthy Food Swap #5: Parmesan Cheese → Nutritional Yeast
Nutritional yeast is a fantastic healthy food swap for adding a cheesy, savoury flavour without the heaviness of cheese.
Why this swap works:
- Naturally dairy free and vegan-friendly
- Contains B vitamins and plant-based nutrients
- Delicious sprinkled on salads, popcorn, pasta, or roasted vegetables
Make Healthy Food Swaps Stick With Meal Planning
All of these healthy food swaps become so much easier when you have a loose plan for the week. Meal planning is not about perfection or eating the same thing every day. It is about removing stress and decision fatigue so healthy choices feel simple and automatic.
When you plan ahead, you are far more likely to make your own salad instead of buying a bagged salad kit or reaching for convenience foods at the end of a long day.
If you have ever stood in the kitchen wondering what to make when you are tired and hungry, you are not alone. That is exactly why I created my free Meal Planning Template. It helps you map out meals, organize your grocery list, and take the guesswork out of eating well, especially during busy weeks.