Small Swaps, Better Food

Don't Trust the Front of the Label

At some point, I started paying more attention to what was actually in my food. Not the calories, not the marketing on the front of the label, but the ingredients. I was working through a hormonal issue and trying to understand what could be contributing to it, so I began looking closely at what I was eating every day. I started to notice how certain foods made me feel and realized that a few small changes in my routine could make a real difference. Nothing extreme. Just being more mindful of what I reach for often.

Over the years, as I’ve redefined what wellness looks like for me, I’ve slowly swapped certain foods for others. Not to chase perfection (I’m far from that), but to feel better, eat better, and know what’s in the food I prepare. These aren’t dramatic overhauls. In fact, the point is that they’re not. They’re small, realistic changes I’ve made over time, many of which take little to no extra effort. And truthfully, that’s why they’ve stuck.

Oh, and before I go on… know that I still occasionally have a Diet Coke, eat store-bought snacks, or reach for convenience when life calls for it. This isn’t about doing everything right, it’s about being aware of what I do most often and making those choices count.

This also isn’t a “do this, not that” list. It’s more of a reminder that it’s worth paying attention to how the foods we’re eating, especially prepackaged ones, make us feel. As of 2024, 73% of the U.S. food supply consists of ultra-processed foods, comprising 60% of the average adult's diet and 66% of children's diets. Source: Axios

Ultra-processed foods typically contain little to no whole ingredients and often include additives like preservatives, artificial flavors, colorings, and sweeteners. Common examples include packaged cookies, chips, soda, frozen meals, and processed meats.

As you’ve probably already heard, regular consumption of these types of foods has been linked to various health issues, including chronic inflammation, poor gut health, blood sugar instability, and hormonal imbalances (there’s that pesky one for me!).

So, since when has eating traces of, say, arsenic, become a thing?

When I started paying closer attention to ingredients, it became less about restriction and more about awareness, especially with the foods I was reaching for regularly. That’s where the changes began. Nothing overwhelming, just a few thoughtful shifts that felt doable and made a real difference over time.

Here are a few small changes that have stayed with me and actually made a difference.

Flavored Yogurt → Plain Full-Fat Yogurt (or Kefir Cheese - IYKYK)
Many flavored yogurts come with more sugar than you’d expect, sometimes close to what you’d find in dessert. I prefer plain, full-fat versions because they give me more control. I’ll add honey, chopped dates, or fruit when I want something sweet. And if I want something savory, kefir cheese has great texture and tang, with the added benefit of probiotics.

Packaged Salad Dressings → Olive Oil + Lemon or Vinegar
Most bottled dressings use seed oils and preservatives I try to avoid when I can. A simple dressing of olive oil, lemon juice, and a little salt or mustard takes less than a minute to make. It tastes better, and I know exactly what’s in it.

Pre-Made Sauces → Crushed Tomatoes + Garlic + Olive Oil
Pre-made sauces often contain added sugars, excess sodium, and gums or thickeners. I’ll warm up crushed tomatoes with garlic, olive oil, and salt for a quick and clean alternative. It cooks while the pasta boils, and it’s easy to adjust depending on what I’m making.

Flavored Oatmeal Packets → Rolled Oats + Real Add-Ins
Instant oatmeal is convenient, but most packets are heavy on sugar and light on actual flavor. I use rolled oats and add sliced banana, nut butter, cinnamon, whatever I have. It takes about five minutes and removes the junk.

Maple-Flavored Syrup → Real Maple Syrup
There’s a big difference between real maple syrup and the artificially flavored kind, and I mean, big difference! The ingredient list alone makes it worth the switch. I use less because the flavor is stronger, and I’m not left second-guessing what’s in it.

Like I said, these aren’t major shifts. They aren’t meant to be. They’re the kind of changes that fit into everyday life and still allow room for flexibility. And while they may seem small on their own, they add up, especially when you’re eating these foods often.

Sometimes it’s not about eating less or doing more. Sometimes it’s simply about choosing better.

With Love,

Kathleen