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There are plenty of ways to modify favorite recipes with healthier ingredients for a more nutritious dish.

After the whirlwind of the holiday season, the season of resolutions take over. Many people choose to resolve to live healthier, and they may not have to give up their favorite foods to do so.

Research from the National Institutes of Health suggests that American adults between the ages of 18 and 49 gain an average of 1 to 2 pounds every year. Grazing and overeating tend to increase when the weather cools down. A 2005 study published in the

New England Journal of Medicine found that, in the fall, people tend to consume more calories, total fat and saturated fat. In the spring, people seem to prefer more carbohydrates. In addition, less-powerful sunshine in winter coupled with people bundling up translates into less vitamin D being absorbed by the body. Some researchers believe there is a link between vitamin D deficiency and weight gain as well.

To ensure that certain foods do not sabotage healthy eating plans, people can employ some easy modifications and make healthier versions of the foods they like to eat.

Choose crunchy foods

Those who are prone to snacking can reach for noisy foods. These include crunchy items such as apples, carrots and pretzels. Scientists say that when people listen to what they are chewing — called “the crunch effect” — they eat less of that item.

Tone down the cream

Delicious dishes such as fettuccine Alfredo are typically made with lots of butter and cream. Replace cream sauces with a healthier base made of low-fat milk thickened with flour. Increase the flavor with favorite spices.

Fry with care

Use healthy oils such as olive or coconut oil sparingly. Many foods that are traditionally fried can also be lightly coated with cooking spray and baked for a crunchy texture.

Choose sodium-free seasonings

The CDC recommends limiting sodium to less than 2,400 milligrams of salt per day. . Try options such as fresh herbs or lemon juice to add some sodium-free f lavor.

Increase fiber content

Fiber helps one feel fuller longer and can also be helpful for digestion and heart health. Choose the “brown” varieties of rice, pasta and breads.

Replace meat with leaner forms of protein

Lean chicken and turkey can replace red meats in many recipes. Some traditional meat dishes, such as burgers, can also be modified using vegetables or seafood. Lean meats dry out quickly, so keep foods moist by watching cooking times.

Stock up on yogurt

Greek and other variet ies of yogurt can replace sour cream and mayonnaise in many dishes.

Resolving to eat healthier can be easy by making some simple swaps when preparing your favorite foods.

With a few easy tweaks, such as using althernative ingredients like coconut oil and brown rice instaed of white, meals can be made much more healthy.

Recipes that have been passed down through generations can still be enjoyed by the whole family with fresh, healthy ingredients to provide a more nutritious dish.