Elena’s 3-year-old son Brandon won’t eat veggies. Is there anything Elena can serve instead that has the same nutrition? Grace knows she can eat better, but she doesn’t really like it when her mom keeps telling her what NOT to eat. Why does eating healthy foods have to be so difficult?
Luckily there’s a better way to think about eating healthier. It involves making “trade-offs.” It’s good to remember that it’s not “all or nothing” when it comes to eating healthier. For example, nutritionists recommend eating “whole” wheat bread, but if you prefer wheat or white wheat bread, that’s still healthier than just white bread.
Below are some suggestions on healthier options based on healthfulness, nutrient content, and cooking method. Use these tips to help your family eat a little healthier with simple substitutions!
White Rice
Brown rice, quinoa, barley
Mayonnaise
Use plain Greek yogurt instead of sour cream or use a mix of mayo and yogurt in dips and salad dressings
Corn or Vegetable Oil
Canola, Olive, or Avocado Oil
Oil when pan frying
Olive or Avocado oil cooking spray
Oil when making quick breads
Applesauce, mashed banana,
or other fruit
White Rice
Brown rice, quinoa, barley
Mayonnaise
Use plain Greek yogurt instead of sour cream or use a mix of mayo and yogurt in dips and salad dressings
Corn or Vegetable Oil
Canola, Olive, or Avocado Oil
Oil when pan frying
Olive or Avocado oil cooking spray
Oil when making quick breads
Applesauce, mashed banana,
or other fruit
Broccoli, cabbage,
bell peppers, tomatoes
Oranges and other citrus fruits, kiwi, papaya, strawberries, cantaloupe, berries
Carrots, sweet potato, spinach, red peppers
Cantaloupe, mango, pumpkin
Lean beef, dark meat of chicken
White beans, lentils, firm tofu, kidney beans
Lean beef, pork, chicken, fish
Eggs, cottage cheese and other cheeses, yogurt (especially Greek yogurt), lentils and beans (except green), tofu, nuts*, and seed butters
1 cup milk or 1.5 oz cheese
1 cup of soy milk or fortified orange juice, ¾ cup almond milk, 3 cups cooked kale or turnip greens, 3 oz. sardines, 6 tbsp Almond butter*, ¾ cup tofu, 3 tbsp black strap molasses
*May be a choking hazard for children under 5.
Broccoli, cabbage,
bell peppers, tomatoes
Oranges and other citrus fruits, kiwi, papaya, strawberries, cantaloupe, berries
Carrots, sweet potato, spinach, red peppers
Cantaloupe, mango, pumpkin
Lean beef, dark meat of chicken
White beans, lentils, firm tofu, kidney beans
Lean beef, pork, chicken, fish
Eggs, cottage cheese and other cheeses, yogurt (especially Greek yogurt), lentils and beans (except green), tofu, nuts*, and seed butters
1 cup milk or 1.5 oz cheese
1 cup of soy milk or fortified orange juice, ¾ cup almond milk, 3 cups cooked kale or turnip greens, 3 oz. sardines, 6 tbsp Almond butter*, ¾ cup tofu, 3 tbsp black strap molasses
*May be a choking hazard for children under 5.
Deep fried chicken, fish, or veggies
Coat with egg and bread crumbs or flour and bake at a high temperature or air fry
Boiled veggies
Toss with a bit of oil and seasonings and roast in the oven
Steamed veggies
Steam in the microwave by cooking in a covered glass or ceramic container with 1-2 tablespoons of water
Baking a roast or brisket
Use a slow cooker
Broccoli, cabbage,
bell peppers, tomatoes
Oranges and other citrus fruits, kiwi, papaya, strawberries, cantaloupe, berries
Carrots, sweet potato, spinach, red peppers
Cantaloupe, mango, pumpkin
Lean beef, dark meat of chicken
White beans, lentils, firm tofu, kidney beans
Lean beef, pork, chicken, fish
Eggs, cottage cheese and other cheeses, yogurt (especially Greek yogurt), lentils and beans (except green), tofu, nuts*, and seed butters
1 cup milk or 1.5 oz cheese
1 cup of soy milk or fortified orange juice, ¾ cup almond milk, 3 cups cooked kale or turnip greens, 3 oz. sardines, 6 tbsp Almond butter*, ¾ cup tofu, 3 tbsp black strap molasses
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