Finding healthier recipes and cooking swaps can be challenging when you’re trying to lose weight. If you’ve been diagnosed with obesity, your doctor may have recommended losing weight or avoiding certain foods while living with this medical condition. This might mean adjusting favorite recipes to make them healthier.

This article offers practical cooking substitutions that can make your go-to meals more nutritious and support your overall health.

Diet and Obesity

Managing obesity involves a mix of approaches, like diet changes and physical activity, to help people reach a healthier weight. These strategies may also help lower your risk of complications and health conditions such as heart disease and diabetes. Dietary adjustments may include:

• Limiting calories
• Eating more plant-based foods
• Avoiding certain types of foods and drinks

No one-size-fits-all diet works for everyone with obesity. Rather than trying fad diets, work closely with your healthcare professional or other specialists, such as a registered dietitian, to find a plan that fits your body and lifestyle — and that you can stick with long term.

Here are a few simple swaps that can help you make satisfying meals that support your weight-loss goals.

1. Switch From Red Meats to Lean Proteins or Legumes

Red meat (like beef, lamb, pork, and veal) contains a lot of saturated fats, which can raise your cholesterol and your risk of health problems. Researchers have linked eating red meat with obesity.

Although red meat has important nutrients like iron, zinc, and B vitamins, eating too much of it may raise your risk of health problems such as cardiovascular disease (heart and blood vessel conditions). If you’re trying to lose weight or lower your risk of heart disease, your healthcare provider or dietitian might advise cutting back on red meat or following a plan like the Mediterranean diet, which limits red meat.

Consider eating more lean white meat (turkey or chicken) or beans, lentils, and other legumes to get your protein. Plant-based sources also offer nutrients that red meat lacks, like filling heart-healthy fiber.

2. Swap Fried Snacks for Nuts

Fried foods like potato chips, onion rings, and chicken nuggets are often cooked in oils that are high in saturated fat or unhealthy trans fats. These foods also tend to have a lot of sodium (salt). If you’re living with obesity, your doctor may recommend limiting foods that are high in saturated fat and salt.

Try choosing snacks that are lower in salt and aren’t fried. Unsalted or lightly salted nuts are a great option. Nuts are rich in fiber and protein to help you feel full longer.

Instead of reaching for chips, grab a handful of pistachios, pecans, or almonds. Many nuts contain heart-healthy fats (like monounsaturated fats) plus vitamin E, and protein. The nutrients may also support liver health — especially important for people with fatty liver disease, which often occurs alongside obesity. Nuts can be enjoyed on their own or added to dishes like salad and pasta.

3. Replace Butter With Olive Oil

Butter and margarine are high in saturated and trans fat and may contribute to weight gain. Consider instead using a tablespoon or two of olive oil, which is rich in monounsaturated fatty acids.

Studies have found that using olive oil can help prevent conditions like heart disease and type 2 diabetes. One study in the American Journal of Clinical Nutrition found that middle-aged people in the U.S. who used olive oil regularly had lower body weights than those who used butter and margarine.

You can drizzle olive oil on bread, salads, or vegetables and use it when cooking or baking. Other oils that may be beneficial include:

• Canola oil
• Corn oil
• Flaxseed oil
• Peanut oil
• Safflower oil
• Soybean oil

Keep in mind that even though these oils are healthier, they are rich in calories and should be used sparingly.

4. Opt for Whole-Grain Over White Bread

White bread, including varieties like Italian bread and French baguettes, are usually made with all-purpose white flour. This highly refined flour gives baked goods a finer texture and a longer shelf life, but processing removes most of the grain’s natural fiber, iron, and B vitamins. Although some nutrients may be added back, white flour still lacks the healthy fiber found in whole grains. You can also get fiber from whole-grain cereals, brown rice, and fruits and vegetables.

When you’re shopping for bread, look for terms that show the product is made with whole grains. A label might state that the bread contains ingredients such as:

• 100 percent whole-wheat
• Sprouted grains
• Cracked wheat
• Rolled grains, such as old-fashioned oats

Breads labeled “multigrain,” “stone-ground,” or “made with whole grains” may contain just small amounts of whole grains. Check the ingredients list, and choose breads that list whole grains as one of the top two ingredients. If you bake at home, substitute all-purpose flour with whole-wheat flour to boost the fiber content of your recipes.

5. Swap Out Sugary Drinks for Water, Tea, or Coffee

Drinks like soda, sweetened teas, juices, and sports drinks can be packed with calories and added sugars. If weight loss is a goal for you, your doctor might suggest cutting back on sugar.

The best substitute for sugary drinks is water — it hydrates without adding sugar or calories. Unsweetened coffee and tea can also be good options — and they may offer additional health benefits, especially for people with fatty liver disease. For example, black coffee may help reduce liver inflammation, and green tea has been linked to better liver health in some studies.

Remember that loading your coffee or tea with sugar, flavored syrups, or creamers will add calories and reduce the health benefits. Try drinking them plain or with just a splash of milk or a bit of sweetener if needed.

Talk to Your Doctor About Diet Changes

Before adding new foods to your diet, check nutrition labels to spot any ingredients you may need to limit or avoid. It’s also important to speak with your healthcare provider before making major dietary changes. They can refer you to a registered dietitian-nutritionist, who can help you build a customized meal plan that fits your health goals, food preferences, and lifestyle.

Find Your Team

On MyObesityTeam, the social network for people with obesity and their loved ones, members come together to ask questions, offer support and advice, and share their stories with others who understand life with obesity.

Have you made any dietary changes since being diagnosed with obesity? Would you like to share any recipes with other members? Share your thoughts in the comments below, or start a conversation by posting on your Activities page.