If your last grocery trip was more frozen pizza than fresh produce, that’s okay. There’s no need to overhaul your whole cart — a few small swaps can make a big difference without adding stress to your shopping trip.
“The best place to start is wherever you are now. Even replacing a few items with healthier versions can help,” says Ulysses Wu, MD, with Hartford HealthCare. “It’s about building better habits, one choice at a time.”
Here are five expert-approved swaps that take no extra effort — and might even taste better.
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Download the app1. White rice → Brown rice or quinoa
Want more fiber and nutrients from your carbs? Brown rice might be the key.
“In general, any ancient grain is probably a good choice – these tend to have more fiber and protein. Whole grains help stabilize your blood sugar and keep you full longer,” says Dr. Wu.
Bonus: They pair with everything — stir-fries, grain bowls, even breakfast.
> Related: 5 Reasons to Eat More Quinoa
2. Sugary cereal → Low-sugar granola or oats
That morning sugar rush isn’t doing you any favors.
“Look for cereals with less than 5 grams of sugar per serving and at least 3 grams of fiber,” says Dr. Wu.
Want something warm? Old-fashioned oats are a classic — especially with fruit and nuts, rather than brown sugar. Or for a grab-and-go option, make overnight oats in the fridge. They soak up the liquid while you sleep, softening into a creamy, ready-made breakfast.
“And the best part is, it’s ready to go when you wake up,” Dr. Wu adds.
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You’ll still get the fizz and flavor, without all the sugar.
“Cutting back on added sugar is a great way to improve your health,” says Dr. Wu. “Try to make it more exciting by adding a garnish like mint, lemon, cucumber – or even all three together.”
Even one less soda per day can reduce your risk of heart disease, diabetes and weight gain. Small choices like this add up — and over time, they make it easier to fill your cart with more healthy groceries.
“If you think about it, eliminating one soda per day could add up to more than 52,000 calories in a year – or 15 pounds of weight.”
> Related: These 3 Drinks Help Keep Your Blood Sugar Balances
4. Deli meats → Rotisserie chicken or canned tuna.
Deli meats are cheap and easy — but often high in sodium, preservatives and nitrates.
“This is important, because nitrates may be linked to cancer,” says Dr. Wu. “Instead of deli meat, look for minimally processed proteins you can use in salads, sandwiches or wraps,” says Dr. Wu.
Not sure how to do it? Try starting out with rotisserie chicken for an affordable, versatile option.
“Tuna is another great choice, but it’s not the only one out there. Don’t be afraid to try other canned fish like salmon, anchovies or sardines, which are both sustainable and rich in omegas,” Dr. Wu adds.
> Related: Is Rotisserie Chicken Healthy?
5. Ice cream → Frozen fruit and Greek yogurt.
Don’t panic – nobody’s suggesting you give up ice cream for good. But once in awhile, this combo can be the perfect substitute when you need something sweet, creamy and satisfying.
“Frozen mango or berries with a scoop of yogurt can be just as delicious — with more nutrients and less sugar,” says Dr. Wu.
Try blending it into a soft-serve or layering it like a sundae.
The bottom line? You don’t need a complete overhaul to shop smarter. With just a few swaps, you’ll be walking out with healthy groceries that taste good and help you feel your best.
