Eating healthy may seem like a lot of work and a difficult process to go through, but it doesn’t have to be! You don’t have to do it all at once; instead, you can do it gradually by changing what you eat with some smart healthy food swaps. But what exactly does that mean? Well, a smart food swap is basically taking unhealthy or not-so-nutritious foods and replacing them with healthier alternatives. There are so many healthy foods that are delicious and can easily replace your regular snacks and meals with a little effort and a slight modification of your shopping list. Eating healthier will leave you feeling more energized and satisfied for longer, so without further ado, here are some smart food swaps you can start implementing into your daily life to keep you on track!
Oats instead of cereals
Regular breakfast cereal is usually very high in sugar and high fructose corn syrup, and it’s also low in protein and fiber… That’s why cereal isn’t very filling or nutritious in the first place. Oatmeal, on the other hand, is very high in fiber and antioxidants and can be prepared in many different ways: with milk, honey, dark chocolate, fresh or dried fruit, toasted, baked, in the form of granola… It’s up to you! Since it’s high in fiber , oatmeal is very filling and can help you reduce your portions and wait longer between meals, promoting weight loss and better digestion.Another great alternative is chia pudding, which you can easily make at home with just some chia seeds and milk! Just like with oatmeal, you can add different extras to the mix to make it more delicious. Chia seeds are a complete protein, meaning they contain all nine essential amino acids, as well as other important minerals, making them an excellent addition to your shopping list, especially for those following a plant-based diet!
Protein-rich pancakes instead of regular pancakes
The best and most nutritious breakfast is one that has a good balance of protein, plus vegetables for additional nutrients, and perhaps carbohydrates or some fat to keep you full longer. Typically, that would be eggs, leafy greens, and maybe whole-grain toast or another side dish. While eggs are an excellent source of protein and make a delicious breakfast, sometimes you need to change things up a bit with something sweet, like pancakes. The thing is, pancakes aren’t necessarily healthy, but they can be!Whenever your craving for sweet breakfasts strikes, try creating your own protein pancakes! Find a recipe online and try making them from scratch with your favorite protein blend, or try a packaged protein pancake mix (something like Kodiak Cakes). Top them with your favorite fruits and nut butter for some fat to keep you fuller longer. This will change up your usual breakfast routine, but still give you a nutrient-dense breakfast that’s delicious, satisfying, and beneficial for your workout!
Mixed nuts instead of chocolate candies
Some people like to keep a few chocolate bars and candies in their house for when they get a craving, but they’re usually full of saturated fats and carbohydrates like sugar. A great way to satisfy your chocolate cravings is to eat some trail mix! You can make your own trail mix at home or just opt for a store-bought trail mix package, but making your own is really easy. Simply gather your favorite nuts, seeds, and dried fruits and mix them together. You can even add some dark chocolate chips for extra flavor and to satisfy your cravings!
Vegetables instead of potato chips (or make your own!)
Vegetables have that crunchy texture and salty flavor we crave from time to time, except sometimes a bag of chips can be a more irresistible alternative, but it’s not a healthy option! Crunchy vegetables like carrots, cucumbers, zucchini, and celery are full of vitamins, minerals, fiber, and even antioxidants that your body needs to stay healthy. One thing you can do to make things easier is to chop up your vegetables as soon as you get home from the grocery store and have a delicious and nutritious dip on hand, like a spinach dip or some yummy hummus. This way, whenever you’re craving something crunchy, you can grab a few chopped vegetables from the fridge and your favorite dip and enjoy them immediately.
You can also make your own version of potato chips if you want your snack experience to feel like eating chips from a bag. Slicing up some bananas, carrots, sweet potatoes, or beets and roasting them in the oven will be a great and satisfying alternative, and even more diverse if you decide to mix up your different vegetables!
Fruits instead of sweets
Craving something sweet? Slice up some fresh fruit instead! Fruits like watermelon, berries, mangoes, and grapes are very sweet due to their high sugar levels, but fruit sugar is metabolized differently than added and processed sugars, and they’re also packed with vitamins, minerals, and antioxidants, making them very nutritious. Mix it with some Greek yogurt or your favorite nut butter, and you’ll have a complete snack to satisfy your cravings ! You can also blend fruit with yogurt and put it in an ice cube tray. Let it freeze, and you’ll have fruity yogurt bites ready any time of day!
Greek yogurt instead of regular yogurt
While yogurt may already be part of your diet, you should be careful when purchasing it if you really want to reap all the health benefits it offers. Although it may taste delicious, yogurt often comes artificially flavored and loaded with sweeteners, so the next time you’re at the grocery store, read the labels and try to choose a natural yogurt. Greek yogurt, in particular, is processed a little differently than regular yogurt—it’s strained and whey and other liquids are removed to make it thicker and healthier. It contains about half the grams of sugar and carbohydrates of regular low-fat yogurt, but it’s higher in calcium and sodium and contains almost twice the protein. It’s also full of probiotics, helping to maintain a healthy gut microbiome and aid digestion. So for snack time, you can sweeten your Greek yogurt with a little honey and add diced fresh fruit for extra flavor, or you can transform it into a smoothie—your choice!
Natural ice cream instead of regular ice cream
Similar to fruit yogurt bites, plain ice cream is a great snack for your cravings! Instead of buying that additive-filled ice cream at the grocery store, buy some fruit and your favorite milk (non-dairy and plant-based are the healthiest). Chop up your fruit and freeze it, then blend it with a little milk to create a delicious and creamy healthy snack! You can add anything you like to the mix or use them as toppings, such as almond or peanut butter, vanilla extract, or the protein powder of your choice. It’s all up to you, so be sure to get creative—the more variations you can come up with, the better!
Sparkling water instead of sugary drinks
Even though they taste great, sugary drinks like soda aren’t good for you, as they have little to no nutritional value and contain tons of added sugars and artificial sweeteners. You can replace these drinks with flavored carbonated (sparkling) water to get the same pleasant taste and fizzy mouthfeel without harming your body! Just be careful when choosing your carbonated water, as it may contain some added sugars to enhance its flavor.
Don’t like sparkling water? No problem! There are plenty of other healthy drinks you can make at home or simply buy at your local supermarket, such as green tea, which is packed with nutrients and antioxidants, or simply homemade fruit juice. Another alternative is kombucha, a fermented beverage made from green tea (or black tea) that contains many probiotics , beneficial for overall gut health. Just explore your options—and there are many!
Homemade jam instead of supermarket jam
All that glitters is not gold, and just because it’s made from fruit doesn’t mean it’s good for you! Store-bought jams and jellies contain a ton of added sugar and preservatives that you probably don’t want in your body. And making your own jam is super easy, inexpensive, and actually healthy! This way you can maintain the rich flavor of the fruit and avoid sweeteners like high fructose corn syrup. Instead, you can make sugar-free jam or use a low amount of brown sugar to sweeten it, or go the even healthier route and just use a little honey. You can make a good amount of jam and store it in batches that will last you a good while! But if you don’t have time to make your own jam, look for no-sugar-added jams at your local supermarkets—just be sure to read the ingredient list carefully!
Plant-based milk instead of cow’s milk
Regular cow’s milk can be very nutritious, but you may want to make a change, whether you have a lactose intolerance, follow a vegan lifestyle, or simply want to consider healthier options that support your fitness goals! Plant-based milks like almond milk and cashew milk are very low in calories, fat, and carbs, but they’re also low in protein, so they can be a great option if you’re looking to go low-carb, but not so great if you’re looking to consume more protein. On the other hand, oat milk is high in protein and fiber, aiding digestion and satiety, but it’s also high in carbs and calories. A great option that falls right in the middle is hemp milk, which has fewer calories and carbs, but is high in protein and essential fatty acids—ideal for those looking to switch their milk source to a low-carb one that contains high-quality protein!
