Twenty practical swaps
- Sour cream → Greek yogurt or a yogurt blend
- Full-fat mayo → light mayo or yogurt-mayo blend
- Regular pasta → higher-protein pasta
- Low-fiber bread → higher-fiber bread
- Sugary soda → zero-sugar soda
- Juice → whole fruit + water
- Heavy cream sauce → blended cottage-cheese sauce
- High-fat ground beef → leaner beef or turkey
- Large cheese serving → less of a stronger cheese
- Oil-heavy dressing → measured or yogurt-based dressing
- Chips → air-popped popcorn for more volume
- Large tortilla → smaller or higher-fiber wrap
- Granola-heavy bowl → more yogurt, less granola
- Sweetened yogurt → plain Greek yogurt + fruit
- Large avocado portion → smaller portion + vegetables
- Fried chicken → grilled or air-fried chicken
- Butter-heavy potato → Greek yogurt + herbs
- Large rice portion → less rice + more vegetables
- Cream cheese → whipped/light cheese or cottage-cheese blend
- Ice cream nightly → Greek-yogurt dessert some nights
