5 Fridge Swaps to Start With

Five easy starting swaps

1. Sour cream: Greek yogurt, or blend yogurt with some sour cream if you want a closer flavor.
2. Mayo: light mayo or a Greek-yogurt/mayo blend.
3. Juice: whole fruit plus water, or a low/zero-calorie drink when appropriate.
4. Bread: choose a higher-fiber bread you still like.
5. Cheese: use a measured portion, reduced-fat option, or a stronger-flavored cheese so less goes further.

The point

You do not need every swap. Pick the two or three that meaningfully change your calories, protein or fiber without making the diet harder to sustain.