Two Easy Food Swaps to Start the New Year Healthier
- MFM Health
- Jan 5
- 2 min read
A healthier New Year doesn’t require strict rules or cutting out your favorite foods. In fact, some of the most effective nutrition changes come from simple, realistic swaps that add more nutrients and balance to your plate.
For patients focused on blood sugar control, heart health, weight management, and hormone balance, adding color is a smart place to start.
Swap 1: Sweet Treats for Berries and Greek Yogurt
Instead of reaching for cookies or candy, try a bowl of mixed berries topped with Greek yogurt. Berries provide natural sweetness, fiber, and antioxidants, while Greek yogurt adds protein to help keep blood sugar more stable and support fullness.
This swap works well as:
A lighter dessert
A mid-day snack
A breakfast upgrade
Swap 2: French Fries for Air-Fried Sweet Potato Wedges
French fries are often high in refined carbohydrates and added fats. Sweet potatoes, on the other hand, offer fiber, vitamins, and beneficial plant compounds that support metabolic and cardiovascular health.
Air frying keeps sweet potatoes crispy without excess oil, making them a satisfying and healthier alternative.
Try this easy recipe for inspiration:
Why Color on Your Plate Matters
The vibrant colors in fruits and vegetables come from phytonutrients, compounds that help protect plants from environmental stress. When we eat plant-based foods, these same compounds help protect us by supporting heart health, reducing inflammation, and lowering the risk of chronic disease.
From an endocrinology and nutrition perspective, phytonutrients play a role in:
Blood sugar regulation
Hormone signaling
Cellular communication
Long-term metabolic health
Spotlight on Orange and Yellow Foods
Orange and yellow fruits and vegetables contain beta-cryptoxanthin, a phytonutrient that supports intracellular communication and may help reduce the risk of heart disease.
Foods rich in beta-cryptoxanthin include:
Sweet potatoes
Carrots
Yellow peppers
Oranges, tangerines, pineapple, mango
Pumpkin, peaches, apricots
Winter squash and cantaloupe
The Bottom Line
Healthy habits don’t need to be complicated. Small food swaps can add up to meaningful improvements in blood sugar control, heart health, and overall wellness.
If you’re looking for personalized nutrition guidance, our Endocrinology and Nutrition team can help you create a plan that fits your health goals and lifestyle, a straightforward swap at a time.