Article by Tori Gwilliam, RDN, Department of Family Services
(Posted 2026 January)
A new year brings opportunities for a fresh start, and proper nutrition is key to aging well, boosting energy, and maintaining overall health. Fortunately, improving your diet doesn’t require a complete overhaul – small changes can make a big difference to your overall well-being.
For many older adults, small and attainable adjustments to their routine and diet often lead to healthier habits that are easier to sustain long-term. Simple swaps allow you to enjoy the foods you love while still boosting essential nutrients like fiber, protein, vitamins, and minerals. Meeting your body’s nutrient needs plays a vital role in preventing and managing chronic diseases, maintaining a healthy weight, and optimizing energy levels. Here are some ideas for small, simple swaps:
Breakfast Swaps:
Eat…
- Oatmeal with nuts and seeds instead of sugary breakfast cereals to increase fiber and protein and reduce added sugar.
- Greek yogurt with fresh or frozen fruit instead of sweetened flavored yogurt to increase protein and reduce added sugar.
- Mashed avocado on whole grain toast instead of butter or jam to increase healthy fats and fiber.
Lunch and Dinner Swaps:
Eat…
- Quinoa, barley, or farro instead of white rice to increase whole grains, fiber, and protein.
- Mashed sweet potatoes instead of white potatoes to increase vitamins and minerals.
- Fish, chicken, and beans instead of red meats or processed meats to reduce unhealthy fats.
- Add vegetables to soups, casseroles, and pasta dishes, and as toppings on tacos, sandwiches, and pizza to increase fiber and antioxidants.
Snack and Dessert Swaps:
Eat…
- Air-popped popcorn instead of chips to increase whole grains and fiber.
- Hummus instead of ranch or french onion dip to increase protein and reduce unhealthy fats.
- Baked pear or apple with a sprinkle of cinnamon instead of fruit pies to increase fiber and reduce added sugar.
- Dark chocolate (70% cacao or higher) instead of candy to increase antioxidants and reduce added sugar.
Beverage Swaps:
Drink…
- Sparkling flavored water instead of soda to reduce added sugar and artificial sweeteners.
- Kombucha instead of sweet tea or lemonade to increase probiotics.
- Smoothies with Greek yogurt, frozen fruit, and spinach instead of popsicles, ice cream, and other frozen treats to increase protein, fiber, and antioxidants.
- Non-fat milk or soy milk for coffee instead of whole milk or cream to reduce unhealthy fats.
Cooking Swaps:
Use…
- Herbs and spices instead of salt or salted seasoning blends to increase antioxidants and reduce sodium.
- Olive oil instead of butter or margarine to increase healthy fats.
- Greek yogurt instead of sour cream to increase protein and reduce unhealthy fats.
- Baking or boiling instead of frying to reduce unhealthy fats.
These small adjustments to your meals and snacks can have a big impact on your health. Choosing healthy fats, whole grains, high-quality proteins, and plenty of fruits and vegetables can improve heart health, blood sugar control, digestion, and brain function. At the same time, limiting refined grains, sugars, and unhealthy fats can help lower your risk of chronic diseases such as cancer, diabetes, and heart disease.
Start small by making one or two changes per week. You don’t need to adopt all swaps at once or aim for 100% adherence – focus on progress over perfection. The new year is a great opportunity to nourish your body and feel your best with simple substitutions on your plate.
This article is part of the Golden Gazette monthly newsletter which covers a variety of topics and community news concerning older adults and caregivers in Fairfax County. Are you new to the Golden Gazette? Don’t miss out on future newsletters! Subscribe to get the electronic or free printed version mailed to you. Have a suggestion for a topic? Share it in an email or call 703-324-GOLD (4653).