To change ingredients in a meal, you can consider the following options:
1. Substitute ingredients with healthier alternatives that have similar cooking properties. For example, use Greek yogurt instead of sour cream, or whole wheat flour instead of white flour.
2. Increase the amount of vegetables in the dish to add more nutrients and fiber.
3. Experiment with different herbs and spices to enhance flavor without adding extra salt or sugar.
4. Reduce the amount of added fats, such as oils or butter, by using cooking methods like grilling, steaming, or baking instead of frying.
5. Gradually make changes to the recipe to suit your preferences and dietary needs while still maintaining the overall balance and flavor of the dish.