Sports Nutrition Meal Swap Ideas You Can Enjoy and Feel Good Eating By Darla Leal Darla Leal Facebook LinkedIn Twitter Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle. Learn about our editorial process Updated on October 18, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Melissa Rifkin, MS, RD, CDN Medically reviewed by Melissa Rifkin, MS, RD, CDN Melissa Rifkin is a Connecticut-based registered dietitian with over 15 years of experience working in the clinical setting. Learn about our Medical Review Board Print You can still enjoy some of your favorite comfort meals without trashing your fitness or weight loss goals. Cutting the fats and carbs doesn't mean that you have to cut the flavor. Simple substitutions and healthier ingredients are all you need to satisfy your palate and your cravings, too. Here are 10 dishes that you and your family will love (whether they know it's healthy or not): 1 Pizza Swaps Michael Berman / Getty Images Pizza is definitely among the top 10 most-wanted treat meals. This family favorite can be easily modified by using a whole wheat thin crust, adding loads of vegetables, and sticking to the red sauce or olive oil. If you must have cheese, keep to a spattering of low-fat mozzarella or substitute with a light crumbling of feta or a light shaving of parmesan. Good meat options include lean proteins like chicken breast and nitrite-free Canadian bacon. Tearing fresh basil leaves on top completes this savory dish. 2 Burger Swaps Robert Linton / Getty Images Who doesn't enjoy a good burger? Try using extra lean ground beef or ground turkey. Go light on the mayo, choose whole wheat or whole grain bun, and add the usual tomato, lettuce, and onion. This treat meal is full of muscle-building protein and plenty of carbohydrates to fuel the body. Alternately, remove the top bun and enjoy an open face burger. Or, go completely bun-free with a couple of slices of avocado and some chipotle barbecue sauce. Both add a fat-like richness that helps overcome the dryness that some extra-lean burgers have. 3 French Fries Swaps TheCrimsonMonkey / Getty Images Craving French fries? If so, opt for a portion of fries made with sweet potatoes or white russet potatoes. But preparation method matters. Your best bet is to hand-cut the potatoes in fingers and use an air fryer. Or spread them out in a single layer on a lightly oiled baking sheet. Place the fries in a preheated 425 F oven for 15 minutes before flipping them over and baking for another 10 to 15 minutes until golden brown. 4 Granola Swaps nicolebranan / Getty Images Enjoy a heaping bowl of granola for your treat meal morning. Select a healthy variety filled with nuts and dried fruits, and enjoy with a splash of low-fat dairy, soy, or almond milk. Granola is typically made with oats, a good carbohydrate, while the nuts provide plenty of healthy fats for a powerhouse breakfast. However, be sure to check the label when choosing a granola brand. Despite its healthy reputation, some granola is extremely high in saturated fats. Choose a granola that has 7 grams or less of fat and 4 grams or less of sugar. Ideally 3 grams or more of fiber. 5 Bran Muffins Swaps Lauri Patterson / Getty Images Who says you can have your cake and eat it, too? Bran muffins made with quality ingredients like honey, blueberries, and walnuts make another great treat. Bran is high in fiber and, coupled with added nuts and fruit, provide plenty of antioxidants and healthy fats to make it well worth it. There are some excellent reduced-fat bran muffins on the market. Serve with a latte or a cold glass of milk, and you'll be hard press to find a healthier or more satisfying mid-morning snack. 6 Chips and Guacamole Swaps Premium UIG / Universal Images Group / Getty Images Looking for a nice crunchy snack to enjoy while watching the TV? Try baked tortilla chips and guacamole over the usual chips and dip. Although keep in mind that baked chips may provide more sodium than traditional chips. Fresh avocado is great as a dip as it contains plenty of healthy fats and is a rich source of antioxidants. Spice it up with a roasted garlic salsa for real south of the border treat. Or, go one better by substituting the tortilla chips with some crisp Belgian endive. Endive has the same crunch as the chips but adds a surprisingly fresh, grassy note that pairs well with guacamole. You might also try cucumber or peppers. 7 Pancake Swaps Donald Erickson / Getty Images Morning breakfast is a great time to splurge and load up on plenty of tasty, healthy carbs. Fresh-off-the-griddle whole grain or whole wheat pancakes cannot be beat, especially when topped with a light drizzle of organic maple syrup. Cook up a side of nitrate-free bacon for added flavor and protein and accompany with some fresh berries and yogurt. 8 Chocolate Swaps Verywell / Alexandra Shytsman Chocolate tops most people's list as the favorite after-dinner treat. Make it healthy by choosing a 70 percent dark chocolate over milk varieties. Dark chocolate is full of antioxidants and is known to improve both heart and brain health. With that being said, try to stay well within the recommended 1.5-ounce serving. (Luckily, with dark chocolate, a little goes a long way.) If a chunk is not enough, try mixing a cup of plain Greek yogurt with a teaspoon of cocoa and a tiny squeeze of honey. Not only will you have a luscious instant chocolate dessert, but you will also be able to pat yourself on the back for keeping it entirely fat-free. If you like, you can toss in some dried cranberries and chopped walnuts for some extra antioxidants and a little texture. 9 Pasta Swaps Svariophoto Who doesn't enjoy a nice, hot plate of spaghetti and meatballs? Make it healthier by using whole wheat or quinoa pasta topped with a no-added-sugar red sauce. You might also use zoodles (noodles made from zucchini). You can use meatballs made with lean ground chicken, lean ground turkey, or 95% lean ground beef. instead of beef or simply add cooked ground turkey to the sauce for healthy spaghetti bolognese. If you're hungry for pasta but want to keep it lean, mix two cups of fresh cherry tomatoes (halved) with some chopped garlic, olive oil, salt, and freshly chopped oregano. Let stand for an hour at room temperature and press lightly with a fork to extract some of the juice. Now cook some spaghetti, drain, and toss with the tomato mixture to lightly coat. Grate some fresh parmesan on top, and you will not believe how flavorful this dish truly is. 10 Red Wine Swaps Verywell / Alexandra Shytsman Looking forward to a glass of wine over the weekend? If so, choose a red wine over white which can provide antioxidants and may even help to increase HDL cholesterol when consumed in moderation on a regular basis. Red wine is also known to fight free radicals with a substance called resveratrol and may even slow the movement of glucose through the intestines and prevent blood sugar spikes. As good as all of this sounds, try not to indulge in more than one five-ounce glass on your treat day. 7 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. 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Contribution of red wine consumption to human health protection. Molecules. 2018;23(7):1684. Published 2018 Jul 11. doi:10.3390/molecules23071684 Snopek L, Mlcek J, Sochorova L, et al. Contribution of red wine consumption to human health protection. Molecules. 2018;23(7):1684. doi:10.3390/molecules23071684 By Darla Leal Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.