Hi everyone, I’m so excited to share 3 easy swaps I recently found in order to make your meals healthier. I’m sure there are plenty others, and I promise to share those in other posts.

For starters lets start by switching our nonfat fruit yogurt to Greek yogurt. I wasn’t a fan of Greek yogurt at first, but let me tell you that once I gave it a fair chance, I quickly became a fan. I also found that its actually quite beneficial to consume it as part of your diet. What are the benefits of this you ask, well the benefits are that you will obtain nearly double the protein of regular yogurt (9 grams vs. 17 grams per 6-ounce serving). You can then add fresh berries which will add antioxidants and fiber. Great huh? Lastly, you can top it off with nuts which will provide healthy fats that slow the release of natural sugars into the bloodstream.

Just think about it, you will drop nearly 12 grams of added sugar while consuming pretty much the same number of calories, not to mention its so yummy.

3 easy swaps

Now lets talk eggs. 🙂 If you are an egg lover like me, let’s try swapping the fried egg for a hard-boiled one. I know it isn’t easy because I am the biggest fan of a fried egg. But see the benefits we receive from this particular swap is incredible. Boiling the egg instead of frying it, eliminates those heart-clogging saturated fats which we all know are terrible for our healthy hearts. What I do is boil a bunch (usually 6) at a time and keep them in the fridge so they are handy for my next meal. That also deters me from wanting to fry it. 🙂

You can also try slicing the egg onto a whole wheat or whole grain bread. I sometimes also try adding a bit of avocado which provides healthy fats and will keep your tummy satisfied for a longer period of time. Not sure about you, but I love food and the longer I feel satisfied the better.


Ok so now we get to the oatmeal. I know not everyone loves it, but it is actually a healthy breakfast meal. Actually I can eat a nice bowl of oatmeal anytime.

Lets ditch those pre-packaged oatmeal and lets make our own healthy oatmeal at home. What I do is mix 1/4 cup of the oats with 1/2 cup hot coconut milk, depending on my appetite. The milk adds medium-chain triglycerides, which is known to boosts metabolism as well as good cholesterol. I then boil the oatmeal until the oats are somewhat soft, and its consistency not too soupy. Once I’m happy with its consistency, I serve it and sprinkle a bit of cinnamon over it. It’s a good thing I love cinnamon, because it is known to have quite a few healthy perks. Mmmmmmm so delicious 🙂

You can also add a protein powder if you’d like or some fruits. It’s really up to the individual for the added toppings. But by simply avoiding the pre-packaged oatmeal you are cutting back on the added sugars.


Alright so here you have it, 3 easy swaps to make some of your meals healthier. Try them and see what you think about the swap and how they make you feel.

What’s your favorite healthy food recipe? Share your story.
If you enjoyed reading…

Mayra Hernandez