Healthier Swaps

Want to make some small changes that could make a big difference?

Healthier Swaps

Here are some “healthier swaps” you might want to try:

candy—-> dried fruit (no sugar added) or frozen fruit (frozen strawberries are good and I hear frozen grapes are awesome)

milk chocolate —-> dark chocolate

Aztec Crunch

sour cream —–> greek yogurt (preferably organic grass fed)

store bought peanut butter with processed oils and sugar —–> all natural pb OR even better homemade almond butter

Homemade almond butter photo

sugar ——> dates, raw honey, organic grade A maple syrup, (note these are higher glycemic but are either less processed or have benefits that white sugar can’t give you), liquid stevia (NOT Truvia which is not the same as Stevia. Food Renegade explains this better than I could in this post. It also contains Erythritol which my stomach can’t handle, and “natural” flavors.)

croutons—-> walnuts, pumpkin seeds, slivered almonds (just make sure they don’t have added processed oils or other unwanted ingredients)

burger bun —–> lettuce wrap or homemade tortillas, I hear roasted portabella mushrooms are a good swap too but I have never tried it

white Rice  ——> quinoa, brown rice, riced cauliflower

cereal OR instant oatmeal with added sugar —–> rolled oats or groats and sweeten them up by adding berries

buckwheat groats

mashed potatoes—> mashed cauliflower (or do half and half)

sports drinks —-> coconut water

processed oils (like canola, soybean, sunflower etc.) —–> coconut oil or grass fed butter (I buy Gold Label Virgin Coconut Oil from Tropical Traditions.)

white flour —–> whole wheat flour, oat flour, almond flour, coconut flour

fruit juice ——> fruit or cucumber infused water, tea, or kombucha (be careful to get a low in natural sugar brand… I like this one)

french fries —-> sweet potato fries

potato chips with processed oils —-> potato chips made with coconut oil or sweet potato chips made with coconut oil, or homemade sweet potato chips

sweet potato chips

noodles/pasta ——> zucchini (thinly slices or spiralized)


store bough pudding —-> homemade pudding

apple pie—-> my no sugar added open face apple pie

bread crumbs—-> almond flour, flax seed meal, coconut flour, oat flour or mixture of any of these

Also, try and eat a little protein with every meal/snack. Even if you aren’t a meat eater, there are wonderful meat free sources of protein like cheese, nuts, and legumes. You can even get protein from broccoli if you eat enough. 😉

What are your favorite healthy swaps? Feel free to comment in the section below.

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2 Responses

  1. Joyfull Mom says:

    I LOVE THIS! What a great way to encourage people to make healthier choices without compromising flavor. I like your swap ideas. I would love to add my own swap idea but you pretty much swapped all my ideas…ha ha. One thing I have “swapped” is my coffee creamer. I make my own with milk/almond milk, cream, alcohol-free vanilla extract, cinnamon, and coconut sugar. It is delicious. Another swap is coffee for black tea. Great job! Keep the great blogs coming! Blessings.

  2. Kristine says:

    Thanks Tisha! I LOVE your coffee creamer idea! I don’t drink coffee so I don’t always think of things like that. Thanks so much for your input! I really appreciate it!!

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