These are simple healthy food swaps to curb your favorite food cravings. Swapping these foods for the unhealthy version will make a big difference in your health journey.
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I made most of these healthy food swaps years ago and it’s just a way of life for me now. I don’t think twice when I’m shopping or cooking because these healthy food swaps are part of my life. Most of these foods can be found at any grocery store so no specialty stores are needed.
When I’m looking at labels I’m looking at a few things. First I look at the ingredient list. What are the top five ingredients because that’s going to be what the product is made with the most. I also look for other added ingredients that I can’t pronounce and don’t need. I look at the sugar to see not only how many grams of sugar per serving but what kind of sugar. Is it natural sugar or added sugar? Then I glance at the calories and fat + saturated fat.
Are you looking to make some changes to your diet? Here is a list of the 12 best healthy food swaps to try. I have included some of your favorite foods, from snacks to drinks to condiments and more!
If you’re looking to feel better, drop a few pounds, or just get healthier, this post is for you.
1. Plain Yogurt over Sour Cream
Plain yogurt is a healthier option because it’s less processed and has protein and probiotics to help with a healthy gut which improves digestion. Sour cream is more processed because they add lactic acid and bacteria to sour and thicken the milk and cream. To really make this swap taste amazing, you need to buy plain Greek yogurt or whole milk plain yogurt. The higher fat content helps create the same rich flavor and texture of sour cream.
2. Enjoy Synergy Kombucha or Sparkling Water instead of Soda or Alcohol
Where are all my soda lovers at?! We all know that soda is not good for you. It’s literally full of chemicals and sugar, there is no nutritional value. I’ve never been a huge soda fan but I get it, sometimes we want that flavorful bubbly drink. Or if you’re like me, and like to have a special drink a few nights during the week, then here are some healthier but tasty options. I drink water all day every day so adding a special treat in the evening is nice but I don’t always want alcohol so I started swapping my beer for Kombucha. It’s great for my gut health, has few calories, and is so so delicious! The sugar in it is from real foods instead of chemicals.
Over the years I have found not all kombuchas are created equal. I really love the Synergy brand because of its generous flavor and variety. My fav is the Guava Goddess and the Pineapple. My husband loves sparkling water with a squeeze of lemon, lime, orange, or grapefruit as an alternative to soda.
3. Try Room Temp Water and skip the Ice Water
I recently switched to drinking room-temperature water instead of adding ice and it has helped so much with my bloating. It’s much harder on our bodies to try to digest ice-cold water. I also always add lemon because it detoxifies the body and if I really want to de-bloat, I will add a pinch of ginger powder. Ginger is anti-inflammatory and it’s going to help with gas and all-around digestion. To boost your electrolytes, try adding a pinch of sea salt as well.
4. Choose Coconut Aminos over Soy Sauce
Soy sauce although delicious, is very high in sodium and will definitely make you bloated. Soy can irritate my stomach plus I want to avoid soy and too much sodium in my son’s diet so coconut aminos is a great alternative. It has the same consistency as soy sauce but with a bit sweeter flavor. Your stomach will thank you and it’s so good in a stir-fry! My husband and son never even noticed when I made the switch a while back. So if you’ve given up soy sauce because of the sodium and you miss it, try coconut aminos!
5. Eat Natural 2-Ingredient Peanut Butter over the Average Peanut Butter
I passed down my love of peanut butter to my son. We eat it every single day. Most of the name-brand peanut butters like Jif and Skippy have added ingredients such as sugar, sodium and oil. Peanuts already have a lot of natural oil so there is no need to add more. I honestly don’t even like the taste of the average store-bought peanut butter. I much prefer the 2 ingredient PB because it actually tastes like peanuts and it’s so much healthier for you.
Go for the real deal! It will make a huge difference in the flavor, you will stay full longer, and you won’t have all the added junk going into your body that you don’t need.
6. Swap in Beans for Meat at least once a week
There are so many great things about eating vegetarian at least one day a week. Studies have shown it has many health benefits like reducing your risk of cancer, diabetes, and heart disease. It also gives your digestive system a break because eating animal protein can be hard on you stomach. You’ll contribute to the health of the environment and you’ll save money! Try some pinto or black beans in a dinner bowl recipe or a veggie burger and sweet potato fries! This is a great all-around healthy food swap to try!
7. Get more nutrients with Whole Fruit instead of Juice
When you’re craving some sweet juice, try eating the fruit. Instead of just a bunch of sugar, you’ll still get the sweet flavor but an added bonus of fiber which will help keep you full longer. It will help to not spike your blood sugar so high so quickly like juice does.
8. Choose Sprouted Bread for easier digestion and fewer carbs over Whole Wheat
I’m a sandwich girl, always have been and always will be. But sometimes bread can bother my stomach so I made the switch to sprouted bread about 6 years ago and it’s been a game-changer. Sprouted grain bread has been allowed to sprout which breaks down the proteins and carbs making the nutrients easier to digest.
I know Ezekiel is a sprouted bread that is super popular but it’s too dry and dense which is why it took me so long to make the switch. I found Silver Hills sprouted bread, the soft wheat version and oh my gosh! It’s my absolute favorite bread at not just because it’s sprouted. They have so many varieties but the is my favorite. It’s soft and so good for sandwiches and toast. After trying it all of my family members have made the switch, it’s that good.
9. Whip up your own Chocolate Protein Milk Shake and skip the Milk Shake
I’m all for things in moderation but regularly getting a milk shake is not the healthiest. It’s full of too much sugar, carbs, and additives. Instead make your own chocolate shake that’s going to fuel your body all day.
Use a low ingredient plant protein powder. Take a tablespoon of your natural peanut butter, a frozen banana, milk, and some ice. Blend it all up and you are going to have a yummy chocolatey, peanut butter banana protein shake full of nutrients and healthy protein that tastes like a treat! So if you are craving a milk shake and want a healthier alternative that you can have pretty much everyday, then try this recipe.
10. Use Maple Syrup, Honey, or Coconut Sugar instead of Refined Sugar
If you have tried any of my recipes, you might have noticed that I don’t use refined sugar. That’s because it’s processed, stripped of any nutritional value, and not necessary. I recommend sweetening your food and recipes using natural options like pure maple syrup, coconut sugar, and honey. All three are not only delicious, but they are lower on the glycemic index which means they won’t spike your blood sugar quite as much.
11. Use Whole Wheat Flour for Baking
I’ve only been using whole wheat flour for all my baking for over a year now and I seriously cannot tell the difference. When I make my homemade pancake batter, muffins, banana bread, cookies, etc, I’m only using whole wheat flour. I don’t even keep unbleached flour in my house. It’s an easy and healthy swap!
12. Make your own French Fries; Baked vs. Fried
Who doesn’t love french fries! A great way to eat them several times a week is to make them yourself. It’s super easy to cup up some russet potatoes or sweet potatoes and bake them in the oven. You are saving so many calories and saturated fat by baking them instead of eating them fried. It’s also a great way to get some veggies onto your kids plates.
13. Try swapping Popcorn for Chips every now and then
If you have the munchies or have a husband who loves to snack in the evening, popcorn is a great snack! It’s lower in calories and it’s made with whole grains plus you can make a lot of different flavors. I personally like simple olive oil and a bit of salt. But you can add a bit of butter, parmesan cheese, or garlic powder, etc.
