Healthy Change for America by WR48 Pro Niamh Heffernan
WPH Media, Tucson, AZ, 3/4/25
On this edition of the WPH Coaching Center, WPH WR48 2024 Player’s Championship finalist Niamh Heffernan examines ways to bring balance to your diet, substituting fast food and pasta for lighter and healthier options. Choosing grilled over fried and making a few small swaps to your diet will make you healthier and fitter. Thank you to Niamh for the great diet tips.
A Healthier Twist on America’s Favourite Meals (by Niamh Heffernan)
Fast food is a huge part of American culture, and for good reason. It’s quick, tasty, and hits the spot when cravings strike. Whether it’s a crispy chicken sandwich, a cheesy burger, or a comforting plate of pasta, these meals are classics that people love. But as more people look for ways to bring balance to their diets, there’s growing interest in enjoying these favourite meals in a lighter way—without losing the flavours that make them so good.
Many restaurants already offer grilled options and lighter sides, but it’s also easy to recreate these meals at home with fresh ingredients. With just a few small swaps, you can enjoy your go-to dishes while adding extra nutrients and keeping the great taste, you love.
Crispy Chicken
Chick-fil-A’s crispy chicken sandwiches and waffle fries are a favourite for many, but making a homemade version can bring a little extra balance. A simple grilled chicken sandwich, made with a whole wheat bun, a juicy grilled chicken breast (120g), and a creamy Greek yogurt sauce mixed with one tablespoon of yogurt, ½ teaspoon of garlic powder, and ½ teaspoon of lemon juice, keeps all the flavour while using lighter ingredients. The bun is toasted lightly before being layered with crisp lettuce, two slices of fresh tomato, and the grilled chicken, creating a delicious bite without the need for deep-fried coatings.
Instead of waffle fries, slicing a large sweet potato into wedges and tossing them with one tablespoon of olive oil, ½ teaspoon of paprika, salt, and pepper, then baking at 400°F (200°C) for 20-25 minutes, results in crispy, flavourful fries that provide extra fibre and vitamins. For those who love nuggets, chicken breast can be cut into bite-sized pieces, dipped in an egg white wash, and coated with ¼ cup of whole wheat breadcrumbs before baking at 400°F for 18-20 minutes. These nuggets stay golden and crispy while keeping things light and packed with protein.
Tacos
Taco Bell’s Crunch wrap Supreme is a go-to meal for many, known for its layers of beef, cheese, and a crispy tostada shell. A homemade version keeps all the textures and flavours intact while swapping in a grilled chicken breast (113g), mashed black beans (¼ cup), and a whole wheat tortilla. Greek yogurt replaces sour cream for a creamy topping, while ¼ cup of shredded lettuce and two tablespoons of diced tomatoes add freshness. To bring it all together, the tortilla is warmed in a dry pan, filled with all the ingredients, folded in, and then grilled for 2-3 minutes on each side until crispy.
For taco lovers, a soft taco filled with three ounces of seasoned lean ground turkey, ¼ avocado mashed for creaminess, ¼ cup shredded lettuce, and two tablespoons of diced tomatoes is another way to enjoy all the classic flavours while adding extra protein and fibre. Heating a whole wheat tortilla in a pan for 20-30 seconds, then layering in the turkey, lettuce, tomatoes, and Greek yogurt, creates a fresh and flavourful taco that’s packed with goodness.
Burgers
Few things compare to the indulgence of a Five Guys burger, but making one at home can bring a new level of balance. A juicy turkey burger, grilled and served on a whole wheat bun, delivers the same satisfaction while being lighter. To prepare, a lean turkey patty (4 oz) is seasoned and grilled for 5-6 minutes per side, then placed on a toasted whole wheat bun with two slices of tomato, crisp lettuce, and a slice of reduced-fat Swiss cheese. Served alongside baked zucchini fries—made by cutting ½ a small zucchini into strips, tossing in ½ tablespoon of olive oil, and baking at 400°F for 15-20 minutes—this meal offers the full burger experience without feeling overly heavy.
For those who love a classic cheeseburger, a chicken and avocado burger is another way to enjoy those familiar flavours. A grilled chicken breast (113g) is placed on a toasted whole wheat sandwich thin, spread with ¼ avocado, and topped with two slices of tomato and a sprinkle of reduced-fat cheddar cheese. This fresh and flavourful alternative is both filling and satisfying while keeping the meal balanced.
Italian Comfort Food
Olive Garden is known for its rich, creamy pasta dishes, with fettuccine Alfredo being one of the most popular. While delicious, a single serving can pack in over a thousand calories. A simple homemade swap using whole wheat pasta (1 cup, cooked) and a cauliflower-based Alfredo sauce delivers the same creamy texture without the heavy cream. The sauce is made by blending ½ cup of cauliflower purée, ¼ cup of unsweetened almond milk, one tablespoon of grated Parmesan cheese, and ½ teaspoon of garlic powder until smooth. The sauce is then heated in a pan with 1 teaspoon of olive oil before being tossed with the pasta and topped with 4 ounces of grilled chicken and ½ cup of steamed broccoli for extra protein and fibre.
Another Italian favourite, Chicken Parmesan, is often fried and served with white pasta. Instead, a chicken breast is dipped in egg white, coated in ¼ cup of whole wheat breadcrumbs mixed with ½ teaspoon of oregano and garlic powder, and then baked at 400°F for 20-25 minutes. A light layer of marinara sauce and a sprinkle of shredded mozzarella cheese (one tablespoon) are added before baking for five more minutes. Swapping traditional pasta for one cup of spiralized zucchini noodles sautéed in one teaspoon of olive oil for 2-3 minutes makes for a fresh and flavourful dish.
McDonald’s
McDonald’s Big Mac is an iconic fast-food item, but with its double patty, creamy sauce, and white-flour bun, it can be surprisingly high in calories. A lean turkey burger with a yogurt-mustard sauce keeps all the best parts of the classic burger experience. The patty (four oz) is grilled for 4-5 minutes per side, then placed on a whole wheat bun with two slices of tomato, lettuce, and two pickles. A simple sauce made from 1 tablespoon of Greek yogurt and ½ teaspoon of mustard adds creaminess without the extra calories.
For those who love the Filet-O-Fish, a grilled salmon sandwich offers a fresh and flavourful alternative. A salmon fillet (4 oz) is grilled for 4-5 minutes per side and placed on a whole wheat sandwich bun with a Greek yogurt tartar sauce made from one tablespoon of yogurt, ½ teaspoon of lemon juice, and chopped pickles. Roasted zucchini and bell peppers (½ cup) make for a delicious and colourful side.
Coffeehouse Treats
Starbucks’ drinks and pastries are always a tempting treat, but they can also be reimagined with balance in mind. A homemade iced caramel protein shake, made by blending one scoop of vanilla protein powder, one cup of unsweetened almond milk, one teaspoon of sugar-free caramel syrup, and ½ teaspoon of cinnamon with ice, gives the same sweet and creamy taste as a caramel Frappuccino but with extra protein to keep you fuelled for longer.
Paired with a homemade blueberry oat muffin—made by mixing ½ cup of oats, one tablespoon of almond flour, ¼ cup of fresh blueberries, and ½ a mashed banana, then baking at 350°F for 20 minutes—this breakfast swap still feels like a treat but provides a boost of fibre and natural sweetness.
Enjoying the Best of Both Worlds
The best part about these simple swaps is that you don’t have to give up the meals you love—you’re just giving them a fresh twist with real ingredients that nourish your body.
Want to try these recipes at home? Check out the full guide for step-by-step instructions on creating lighter versions of America’s favourite meals!
Thank you to Niamh Heffernan for the excellent discussion on healthy meal alternatives.
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