12 Simple Swaps to Eat Healthier Without Really Trying

If there’s one bedrock tenet to my philosophy as a nutritionist, it’s this: Small changes add up. I’ve seen the truth of this simple statement in my own life and the lives of others. Case in point: It was an itty-bitty New Year’s Resolution to eat more fish and beans (and less red meat) that eventually snowballed into my decision to switch to a career in nutrition in the first place.

If you feel you’d like to be healthier but aren’t ready to totally overhaul your diet, Marie Kondo-style, why not start small? Introduced gradually, healthier substitutions here and there don’t really feel like effort — but can add up to significant results. See where these 12 little changes to your eating habits take you.

1. Sparkling Water Instead of Soda: We probably don’t need to rehash facts and figures about how sugary and artificially sweetened sodas promote diabetes, make you gain weight, and even mess with your microbiome. Keep the bubbles and ditch the sugar with naturally flavored sparkling water. Still need a hint of sweetness? Go halvesies with sparkling water and juice, or add frozen fruit.

2. Whole Grains Instead of White: The USDA recommends “making half your grains whole.” It can’t be too hard to make the switch just half-time, right? Reach for whole grain (instead of white, also known as “refined”) pastas, breads, and cereals for more fiber and other nutrients.

3. Oatmeal Instead of Breakfast Cereal: Speaking of grains, how healthy is your morning breakfast cereal? Odds are, not very. Many packaged cereals contain high amounts of sugar and little fiber and protein. Instead of letting dessert masquerade as your breakfast, try a bowl of good old-fashioned oatmeal. One serving of quick-cooking oats offers four grams of fiber and five grams of protein. And with one little gram of sugar, you can go ahead and add that maple syrup you crave.

4. Olive Oil instead of Vegetable Oil or Butter: Olive oil really does live up to its reputation as an excellent choice for heart-healthy cooking. Its monounsaturated fats help protect the cardiovascular system, while many other oils (and butter) contain damaging trans and/or saturated fats. Install an attractive olive oil cruet on your stovetop to remind yourself to reach for the EVOO when sautéing or roasting.

5. Applesauce or Mashed Avocado Instead of Butter in Baking: Love baking banana bread for a leisurely Saturday morning? Think of it as an opportunity to experiment with alternative ingredients! To cut calories and unhealthy fats, use applesauce or mashed avocado in place of at least half the butter or oil in baked goods. The more you experiment, the more you’ll get the hang of the perfect balance in your favorite recipes.

7. Spinach Instead of Iceberg Lettuce in Salads: Talk about a simple switch. When grocery shopping for your dinner salad, opt for spinach (or any dark leafy green) instead of the less-nutritious iceberg. Leafy greens will give you a boost of fiber, vitamin A, and vitamin K — and they’re associated with decreased risk of cancer.

8. Coffee Instead of Energy Drinks: Many energy drinks are laden with shocking amounts of sugar. A can of Red Bull packs 37 grams — nearly as much as a can of regular Coca-Cola. When you need a pick-me-up, coffee makes a far better choice (as long as we’re talking just coffee, not a Venti Frappuccino). And don’t worry, you won’t miss out on caffeine: Your morning joe actually contains more of this legal upper than Red Bull.

9. Real Fruits and Veggies Instead of Fruit and Veggie Snacks: Sorry to say, despite the “fruit” and “veggie” in their names, fruit snacks and veggie chips are a far cry from fresh produce. Whenever possible, swap out these processed snacks for the real thing. Pre-packaged carrot sticks or a small carton of berries can be just as convenient as bagged snacks and give you antioxidants, fiber, and other nutrients the “sticks,” “bites,” and “chips” don’t.

10. Herbs and Spices Instead of Breading and Sauces: To keep excess calories at bay, skip breadings and sauces on meal items like meats and veggies, both at home and when dining out. Instead, seek out recipes and entrees that use herbs and spices to flavor food. Tasty seasonings like rosemary, thyme, garlic, and lemon juice contain almost no calories or fat and nothing artificial. Make it exciting by picking up an unfamiliar herb and using it in a new recipe.

11. Greek Yogurt Instead of Sour Cream: For a creamy accompaniment to tacos or chili, making the switch from sour cream to Greek yogurt is pretty painless. In non-fat Greek yogurt, you’ll get one-third the calories and fat of sour cream, plus four times the protein.

12. Low-Sodium Products Instead of Regular: If you don’t need to restrict sodium for a health condition, you may rarely give a second thought to this micronutrient. But here’s some slightly scary news: Most Americans take in far more sodium than the recommended amount, and doing so is linked to serious health concerns like high blood pressure and even stomach cancer. To keep your sodium within moderate limits, swap in low-sodium products like canned tomatoes, soups, and deli meats. You may not even notice a difference.

RELATED: 5 Small Changes That Can Have a Big Positive Impact on Your Health

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1923 season 2 premieres on Paramount+ February 23, and Michelle Randolph (who plays Elizabeth Dutton in the cast) is "so excited" for you to watch the new episodes — and she's been keeping up with all your fan theories!

"There are some crazy ones. I feel like the biggest fan theory thing is the family tree," she tells Brit + Co exclusively. "I've seen many different family trees and so it's like, 'OK, which one's accurate?' I actually drew my own at one point."

Here's what Michelle Randolph had to say about 1923 season 2, and the Dutton family tree, in Brit + Co's exclusive 1923 interview.

Michelle Randolph teases '1923' season 2 finally gives us answers to the Dutton family tree.

By the end of season 2, Michelle Randolph says "we might be able to fill in some blanks" in the Dutton family tree, which is a very hot topic for internet users! "I had to make my own [family tree] because all of the ones I saw on the internet were like — every single one was different. I was like 'I'm confused.'"

The Dutton family is made up of incredible cast members like Brandon Sklenar, Harrison Ford, and Helen Mirren, and Michelle reveals that the cast are just as close as their characters.

"There's a giant group chat called Giddy Up, which started during cowboy camp of season one," she says. "A cute little name, and I think I mean we all were on location in Montana and all in the same hotel, and we would get dinners after [filming], so I think even though our characters are very different and in different story lines like we all really did bond, which was really helpful to have each other throughout the chaos of of shooting a show."

The actress also says Elizabeth would connect with her 'Landman' character Ainsley.

Frazer Harrison/Getty Images

And if you're a tried and true Taylor Sheridan fan, you've probably picked up on the fact that Michelle isn't just in 1923 — she also has a starring role as Ainsley Norris in Landman! But would Elizabeth and Ainsley get along if they met in an alternate universe?

"That would be a fun thing to witness. I think they would," she says. "They're very different, but the similarities between them is they're both young women who are finding their place in this world and I think that they both actually look at the world through very bright eyes and have a lot of hope, which is an interesting correlation between the two of them. I think Elizabeth has gone through so much more than Ainsley obviously, so there might be a difference there, but I think they would get along."

Check out the 8 Compelling Historical Fiction Books For 1923 Lovers and read our interview with Julia Schlaepfer where she teases the Spencer and Alex's future.

This interview has been edited for length and clarity. And this post has been updated.

Leaders in the matcha industry are predicting a matcha shortage this spring. Sparked by a huge surge in demand, it’s possible that your go-to drink could be affected.

Here’s everything you need to know about this season’s matcha shortage.

Nataliya Vaitkevich / PEXELS

Per The Japan Times, increased demand for matcha powder put an “unprecedented strain” on the tea industry last year, and the same effect is predicted to take place in 2025.

According to the Ministry of Agriculture, Forestry and Fisheries, Japan saw a 185% increase in matcha production from 2010 to 2023 in order to keep up with demand from cafes and home baristas around the world, The Japan Timesreports.

Cup of Couple / PEXELS

Seeing that over half of Japan’s matcha is exported internationally, matcha lovers are looking toward the country for their green tea fix. Search interest for matcha has nearly quadrupled over the past 5 years, and it shows no sign of slowing down.

Olena Bohovyk / PEXELS

This year, mostly organic matcha strains will be affected by the shortage, though lower-grade varieties could face the same issues if consumers begin reaching for them in favor of organic offerings. While top-tier, organic strains like ceremonial-grade matcha are known for being sweeter and smoother, the lower-grade kinds like culinary-grade matcha are noticeably more bitter and don't have the same vibrant color.

Charlotte May / PEXELS

Matcha can only be harvested in the springtime, so though a shortage may be happening now, there’s hope for increased supply in the near future. This year’s harvest will start in April.

Polina Tankilevitch / PEXELS

Even though production will ramp up, Jason Eng of Kametani Tea in Japan, a company that produces matcha for beverage companies around the world, says: “This year will be an interesting one. We haven’t hit a point yet where we’re going to run out, but it’s going to be really tight this autumn – not just for us but for everybody. The demand is off the charts.”

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We're over halfway through 1923 season 2 and there is so much to talk about — like Cara getting attacked by a wolf in the middle of the night, Spencer getting roped into a plot to uncover a whiskey operation, and Alexandra getting stalked and attacked multiple times in her journey. Wow. There's one more episode before the 1923 finale on April 6, 2025.

Here's everything you need to know about how and when to watch the 1923 season 2 finale, airing on Paramount+ April 6, 2025.

Where can I watch the 1923 finale?

Emerson Miller/Paramount+

The 1923 season finale will air on April 6, 2025 on Paramount+. New episodes of 1923 season 2 air on Paramount+ Sunday at 12 AM EST, which means if you live on the west coast, you get new episodes on Saturday nights!

How many episodes of 1923 are there?

Emerson Miller/Paramount+

1923 season 2 premiered on February 23, 2025, and it's going to have 7 episodes total:

  • Season 2, Episode 1 "The Killing Season" premiered February 23, 2025
  • Season 2, Episode 2 "The Rapist Is Winter" premiered March 2, 2025
  • Season 2, Episode 3 "Wrap Thee in Terror" premiered March 9, 2025
  • Season 2, Episode 4 "Journey the Rivers of Iron" premiered March 16, 2025
  • Season 2, Episode 5 "Only Gunshots to Guide Us" premiered March 23, 2025
  • Season 2, Episode 6 "The Mountain Teeth of Monsters" premiered March 30, 2025
  • Season 2, Episode 7 "A Dream and a Memory" premieres April 6, 2025

Who's in the 1923 season 2 cast?

Christopher Saunders/Paramount+

There's a good chance you're familiar with Helen Mirren and Harrison Ford, but the whole 1923 cast in incredible!

  • Harrison Ford as Jacob Dutton: Dutton patriarch and a protector of the Yellowstone ranch.
  • Helen Mirren as Cara Dutton: a hardworking and kind woman who's Jacob's wife.
  • Brandon Sklenar as Spencer Dutton: Jacob and Cara's nephew who's making his way back to the ranch.
  • Julia Schlaepfer as Alex Dutton: Spencer's new wife, and a spunky and resourceful woman making her way to America on her own from England.
  • Michelle Randolph as Elizabeth Dutton: a kind yet determined young woman who's married to Jack.
  • Darren Mann as Jack Dutton: Jacob and Cara's great-nephew who lives with them on the Yellowstone ranch.
  • Aminah Nieves as Teonna Rainwater: an Indigenous young woman who's on the run after escaping a Catholic assimilation school.
  • Jennifer Carpenter as Marshal Mamie Fossett: a U.S. Marshal who crosses paths with Spencer on his journey.
  • Jerome Flynn as Banner Creighton: one of Jacob's sworn enemies dead set on taking the Duttons down.
  • Timothy Dalton as Donald Whitfield: a snaky businessman who has Jacob and the Duttons under his thumb.
  • Isabel May as Elsa Dutton: Spencer's sister from 1883 who serves as narrator.

What happened to Jack Dutton in 1923?

Emerson Miller/Paramount+

To everyone's shock, Jack Dutton died in 1923 season 2, episode 6, "The Mountain Teeth of Monsters." While Jacob and a couple men set off to meet Spencer at the train station, Jack was instructed to stay at the Yellowstone ranch to defend the house, as well as Cara and Elizabeth.

But when he chose to leave anyway, Jack was met with two of Whitfield's men, who shot and killed him. Actor Darren Mann admitted the death made him "angry, sad and frustrated," telling People that "There must've been four or five people who went down just right there in that one episode. Death everywhere."

Where did 1923 season 2 film?

Lo Smith/Paramount+

1923 season 2 filmed around Texas in 2024, and began filming in Austin on July 17 according to My San Antonio. Filming locations also included Lockhart and Bartlett, Texas.

How does 1923 connect to Yellowstone?

Lauren Smith/Paramount+

1923 is a Yellowstone prequel series from creator Taylor Sheridan (so is 1883!). The Duttons we see in 1923 are the ancestors of John Dutton III, Beth Dutton, Jamie Dutton, and Kayce Dutton.

Check Brit + Co for the latest TV news and subscribe to see our new podcast Yap City ahead of the 1923 season finale — you won't want to miss our 1923 season 2 ending explainer!

This post has been updated.