Eating well doesn’t have to mean giving up the meals you love. In fact, some of the healthiest changes you can make in the kitchen are the smallest ones. With a few simple ingredient swaps, you can boost nutrition, cut down on unnecessary calories, and still enjoy every bite. Here are some easy changes that make your everyday cooking just a little better for you — without feeling like a diet.

Choose Olive Oil Over Butter

Butter has its place in the kitchen, but for most everyday cooking, extra virgin olive oil is a fantastic alternative. It’s rich in heart-healthy monounsaturated fats and loaded with antioxidants. It also adds a clean, slightly fruity flavour that pairs well with just about everything — from sautéed greens to salad dressings.

Olive oil is especially great for roasting vegetables, tossing through pasta, or drizzling over toast. While it doesn’t have the same richness as butter in baking, it’s perfect for savoury dishes where you want flavour and nutrition to shine.

Add More Veggies (In Everything)

One of the simplest ways to make any dish healthier is to just add more vegetables. It doesn’t need to be a full salad on the side — you can sneak in an extra handful of spinach, capsicum, zucchini, or mushrooms into curries, pasta sauces, stir-fries, or even scrambled eggs.

Adding vegetables increases fibre, vitamins, and texture without piling on extra kilojoules. Plus, it often makes the meal more satisfying — more colour, more crunch, more variety.

Use Greek Yogurt Instead of Sour Cream

If you’re a fan of creamy toppings or dips, Greek yogurt is your new best friend. It’s thick, tangy, and high in protein — and it works almost anywhere sour cream would. Spoon it onto tacos, stir it into sauces, or use it as the base for a healthier salad dressing.

The bonus? It’s lower in saturated fat and contains probiotics, which are great for your gut. You’ll barely notice the difference in taste, but your body will thank you.

Season With Herbs Instead of Salt

Salt brings out flavour, but too much of it can be hard on your heart and kidneys. Herbs and spices are a fantastic way to lift your cooking without relying on the salt shaker. Fresh basil, thyme, rosemary, coriander — even dried spices like cumin, turmeric, and smoked paprika — can transform a dish with zero sodium.

Don’t forget about citrus either. A squeeze of lemon or lime right before serving can brighten a dish and make everything pop, just like salt would.