1: "Swap out butter for unsweetened applesauce in baked goods for a lower fat option."

2: "Use Greek yogurt instead of sour cream for a protein-packed alternative in dips and dressings."

3: "Replace white flour with whole wheat flour for added fiber and nutrients in your recipes."

4: "Substitute sugar with natural sweeteners like honey or maple syrup for a healthier option."

5: "Add extra veggies like spinach or zucchini to dishes for a boost of vitamins and minerals."

6: "Choose lean proteins like chicken or tofu over fatty meats for a lighter meal option."

7: "Opt for whole grains like quinoa or brown rice for a nutrient-rich base in your dishes."

8: "Cut back on salt by using fresh herbs and spices to add flavor to your recipes."

9: "Incorporate nuts and seeds into your meals for a dose of healthy fats and protein."