3 Simple Food Swaps for Better Health, According to a Doctor

Living a healthy lifestyle might feel like a monumental task sometimes, but it doesn’t have to be. Dr. John Whyte, the chief medical officer at WebMD, shared three straightforward food swaps that can make a significant difference in your health. And honestly, they’re so simple that even the busiest among us can give them a try.

Dr. Whyte, speaking in New York, emphasized the transformative power of nutrition, remarking, "Food really is medicine. It's as powerful as a prescription drug. It impacts every system of your body." A bold statement, but one we can all chew on—literally.

One of his first tips is deceptively easy: swap out sugary drinks for water. "We drink so many calories through sugary and sweetened beverages," Whyte explained. Drinks like sweetened lemonade or iced tea might be tempting, especially as the weather warms, but they come with a hefty calorie count. By replacing calorie-heavy drinks with water, you can lose weight and keep your blood sugar in check. Seems like a win-win, right?

Next, he suggests replacing meat with fish at least one day a week. Surprisingly, only 20% of people eat fish weekly, despite its enormous health benefits. "Fish is automatically fewer calories, has more nutrients and minerals, and helps with antioxidants," Whyte said. If you’re not a fan of fish, he recommends experimenting with different types and preparation methods. "It really is a superfood," he added. And let’s be real—your heart (and your taste buds) might thank you.

Whyte’s third swap targets those sneaky, mindless snacks we all reach for. Instead of chips or cookies, he advises opting for healthier choices like sliced veggies with hummus or unsalted mixed nuts. "When you're hungry, you eat what's available," he noted, stressing the importance of preparation. Having healthy snacks on hand can help you make better choices when cravings strike.

Finally, Whyte touched on a broader issue: the prevalence of processed and ultraprocessed foods. These foods may be convenient, cheap, and have an oddly long shelf life, but they often lack the nutrients our bodies truly need. He pointed to "blue zones," regions where people live exceptionally long and healthy lives, as an example of the benefits of a plant-based, whole-foods diet. "They're not eating a lot of processed cookies, meats, or snacks," he said. Maybe the key to longevity isn’t in a magic pill but in the produce aisle.

Dr. Whyte encouraged everyone to check food labels and aim for whole, less-processed foods. "That's going to make us healthier," he said. And let’s be honest—who doesn’t want that?