Eating healthy doesn’t have to be a struggle. Small substitutions can add up and keep you from being overwhelmed by choices. On the average Tuesday, you may be stressed out trying to get your kids off to school, that second load of laundry in, and the dishwasher loaded, all before heading to work. By making a few changes in your family’s breakfast, the lunches you pack, and your meal plan for dinner, you’ll be setting everyone up for a nutritionally balanced diet, without having to overhaul your whole diet. There’s probably a healthier choice you can make at every meal, even snacks!

Whether it’s making the choice to cook your eggs with peppers and onions instead of frying them, or to reach for an apple instead of a pop-tart, the decision to add more fruits and veggies into your diet is a quick and easy win. We’ve become so trained to only look at calorie and fat content in our foods, it can be easy to forget the merits of eating a diet balanced in whole grains, healthy fats (like avocado), and whole foods. Likewise, cooking protein rich foods and avoiding sugary snacks or processed foods are easy substitutions to make, with a large reward. Eating whole foods is always a healthier choice.

Our suggestions focus on substituting common everyday foods that make a big impact on your diet. Start this week with one or two changes, and get off to the right start in March.

15 Healthy Substitutes Infographic