You don’t have to give up all your favorite foods to live healthier. By making small changes at home, you can improve the nutrition of many foods that are considered unhealthy.

Pizza

Traditional pizza was much lighter than the meat and cheese-laden pizzas popular today. You can return to making pizza a healthier meal with a few changes. Choose a thin crust, and pick whole-grain crusts when available. Stick with red sauce instead of cream-based sauces. Vegetable toppings, such as mushrooms, bell peppers, and onions, are lower in calories and fat than meat. If you add meat, choose a leaner source like Canadian bacon or turkey sausage, and use just a sprinkle to add flavor. Cut back on the cheese for a healthier pizza. Freshly grated parmesan is full of flavor, which allows you to use less. If pizza isn’t the same without stringy cheese, stick with just a couple of ounces of part-skim mozzarella.

Sandwiches

Sandwiches are often loaded with sodium due to the bread, processed meats, cheeses, and condiments. Lighten up a sandwich by starting with the bread. Choose a crusty whole-wheat baguette or even a low-sodium wrap. Use a bean-based spread like hummus for protein. Grilled vegetables like eggplant, bell peppers, onion, and tomatoes are great ways to load a sandwich without relying on high-fat meats. Choose mustard as your condiment, or substitute a sprinkle of low-sodium seasoning mix.

Pasta

We tend to load pasta with cheeses and meat, often making it a calorie nightmare. Light pasta dishes are possible. First, try whole-grain pasta, or experiment with pasta made from alternative grains, such as quinoa, for extra protein and fiber. Toss pasta with sautéed vegetables and extra virgin olive oil for a simple meal. For sauces, stick with a low-sugar marinara. Make it more filling by adding sautéed mushrooms, and swap red meats with ground chicken or turkey breast. You can also keep your pasta plant-based by combining it with beans.

Ice Cream Sundaes

A standard ice cream sundae with syrups and candy toppings is high in sugar and loaded with calories, but you don’t have to eliminate this dessert altogether. Choose frozen yogurt for the base and use chopped fresh fruits and nuts for toppings. If you miss the candy toppings, use chopped dark chocolate or crumbled whole-grain cookies.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.