Making healthy swaps in your diet doesn’t have to be difficult or overwhelming. In fact, with a few simple changes, you can drastically improve the nutritional value of your meals without sacrificing flavor or satisfaction. So if you’re looking to clean up your diet and make healthier choices, here are 14 easy healthy swaps to get started with this week.

1. White rice for brown rice: Brown rice is higher in fiber and nutrients than white rice, making it a healthier choice for your grain-based meals.

2. Soda for infused water: Instead of reaching for a sugary soda, try infusing water with fresh fruit or herbs for a refreshing and flavorful alternative.

3. Potato chips for air-popped popcorn: Popcorn is a whole grain snack that is lower in calories and higher in fiber than traditional potato chips.

4. White bread for whole grain bread: Whole grain breads are higher in fiber and nutrients than white bread, making them a healthier option for sandwiches and toast.

5. Sour cream for Greek yogurt: Greek yogurt is a lower fat and higher protein alternative to sour cream, making it a great option for dips and dressings.

6. Ice cream for frozen yogurt: Frozen yogurt is lower in fat and calories than traditional ice cream, making it a healthier choice for satisfying your sweet tooth.

7. Mayonnaise for avocado: Avocado is a creamy and healthy alternative to mayonnaise, making it a great option for sandwiches and spreads.

8. Store-bought salad dressing for homemade vinaigrette: Homemade vinaigrettes are typically lower in sugar and preservatives than store-bought options, making them a healthier choice for your salads.

9. Ground beef for ground turkey: Ground turkey is lower in fat and calories than ground beef, making it a healthier option for your favorite meat-based dishes.

10. Butter for olive oil: Olive oil is a heart-healthy alternative to butter, making it a great option for sautéing and cooking.

11. Sugary cereal for oatmeal: Oatmeal is a whole grain option that is higher in fiber and lower in sugar than many sugary cereals, making it a healthier choice for breakfast.

12. Fruit juice for whole fruit: Whole fruits are higher in fiber and lower in sugar than fruit juices, making them a better choice for satisfying your sweet cravings.

13. Store-bought granola bars for homemade energy bars: Making your own energy bars allows you to control the ingredients and avoid added sugars and preservatives found in many store-bought options.

14. Fried foods for baked or grilled options: Baking or grilling your foods instead of frying them reduces the fat and calorie content, making them a healthier choice for your meals.

Incorporating these easy healthy swaps into your diet can make a big difference in your overall health and well-being. By making simple changes to your eating habits, you can improve the nutritional value of your meals and support your long-term health goals. So why not give these swaps a try this week and see how easy and delicious healthy eating can be?