Poor eating habits contribute to nearly 700,000 deaths each year in the U.S., according to the Center for Science in the Public Interest, mostly due to diseases related to nutritional deficiencies and obesity.

Obviously, eating a healthy diet is critically important for avoiding issues like heart disease, diabetes, stroke and even cancer. But despite the obvious benefits of a healthy diet, survey data from the Office of Disease Prevention and Health Promotion shows the vast majority of Americans simply aren’t paying attention. According to that data, about three-quarters of Americans consume fewer than the recommended amounts of fruits and vegetables, but more than the recommended amounts of salts, added sugars and unhealthy saturated fats.

So why aren’t more people following healthier eating plans? A lot of it has to do with a misconception that eating a healthy diet has to cost a lot of money. But a study from Harvard School of Public Health says that’s just not true. In that study, researchers said adopting a few healthy eating habits including healthier ingredients adds just $1.50 to the average daily food budget - a tiny investment considering the long-term benefits a healthy diet can offer.

Substituting ingredients also means you can still make use of most of your current recipes, an added convenience for today’s busy lifestyles. To get you started on your own path to healthier eating - and a healthier lifestyle - here are a few simple substitutions you can make in your own home.

1. Oatmeal - either whole or ground in your food processor - makes a great substitute for bread crumbs. So does crushed unsweetened wheat cereal. Not only will they add crunch to your recipes, they also add a punch of fiber, which is great for digestion.
2. Unsweetened applesauce or even pureed prunes make a good substitute for half the shortening or butter called for in baking recipes. You can add more, but the end result might not be as tender. Another option: Look for shortening made for baking that doesn’t contain any trans fat. Avoid using tub or “whipped” margarines for baking, both of which can cause your baked goods to turn out soggy and flat.
3. Baking from scratch? Replace half the white flour with whole wheat flour or, for a less dense result, whole wheat pastry flour. You can cut your sugar too by adding a little extra vanilla or cinnamon to enhance the sweetness.
4. Love cream-based sauces and soups? You can still indulge, but swap out the cream and use evaporated skim milk instead. You can also buy dry nonfat milk powder and dilute it at half the normal ratio. Or thicken soups with instant mashed potatoes, pureed carrots or tofu, or a roux made with flour and olive oil. Cornstarch mixed with a little water is another great thickener that doesn’t add any fat.
5. When it’s time for a salad, skip iceberg lettuce and use a mix of vitamin-packed greens like kale, spinach, arugula, mustard greens and dandelion greens. Ditch the heavy, fat-based dressings and whip up a homemade vinaigrette with just a little bit of olive oil and a flavored vinegar or lemon juice. Go “green goddess” and puree an avocado with some lemon juice and cilantro for a creamy dressing based on healthy fats. Or opt for a fat-free bottled version from the grocery store (check the sodium and sugar content first).
6. Grains are great for adding fiber, but avoid refined versions and look for whole-wheat pasta, brown rice, bulgur, pearl barley or couscous. Avoid the boxed “flavored” varieties that have loads of salt and preservatives and add your own natural flavors at home with spices and herbs.
7. Turkey bacon or even Canadian bacon are good substitutes for recipes or meals that call for bacon.
8. Whole grain breads are a much better choice than white bread - even white breads marked “enriched.”
9. Craving a hamburger? Lean ground beef or ground turkey or chicken are better bets than fattier types of hamburger. For recipes like chili and spaghetti sauce, skip the ground beef entirely and use bulgur to add texture. It’s a good bet no one will know the difference.