Food Swap Ideas for Healthy Eating Habits

Being able to food swap some of the less healthy options for more nutritious foods is very important for lifestyle changes. Cravings happen! So, I’ve come up with some food swap ideas to help you incorporate more nutrition and less calories into your daily diet.

Meals

You can food swap as you plan your meals to boost the nutrition and reduce the fat and calories. Try these options instead:

• Use nuts instead of croutons on your salad. Nuts have more vitamins and help your body absorb the other fat-soluble vitamins found in the fresh produce of the salad.
• Have oatmeal instead of granola for breakfast. You can add some cinnamon and honey to the oatmeal to make it sweeter, but it will still have much less sugar than granola.
• Mashed cauliflower is an awesome food swap for mashed potatoes. Potatoes have more than triple the calories of cauliflower!
• Any time you think about using sour cream in your meals, substitute it out for plain greek yogurt. It tastes practically the same, but the yogurt will give your body much more protein with much less saturated fat. You can use plain greek yogurt on fajitas, in sauces, and as a chip dip.
• Use a whole wheat wrap instead of bread for your sandwiches. Wraps are thinner, so they have less calories and you get to taste more of the delicious inside part of the sandwich.

Snacks

I’m going to share my magic healthy snack combination with you: combine produce with a protein for a delicious, satisfying snack! Examples are fruit and nuts, veggies and hummus, etc. Food swap these healthy options instead of reaching for empty calories during your next snack time.

If you’re craving savory:

• If cheese and crackers are a regular snack for you, switch it up to cheese and apple slices. The apples have fewer calories and more fiber than crackers. Plus, an open box of crackers can disappear quicker than you think. ;)
• Potato chips on the mind? Try making kale chips or sweet potato chips for fewer calories and more nutrition. Slice up kale or sweet potato, toss it in coconut oil and bake it in the oven until crispy.
• If you tend to go for more carb-filled snacks like a bagel, try almond butter and celery instead. I love this snack because it tastes good and fills the body with extra vitamins.
• If you’re looking for a light snack with a punch of protein, try mixing some tuna with a ripe avocado. Then, place a spoonful on top of a cucumber slice and enjoy!
• Other great ideas for savory, healthy snacks are turkey jerky, veggies and hummus, olives, and mozzarella cheese sticks.

If you’re craving sweet:

• Most store-bought snack bars are full of high-fructose corn syrup and sugar. Instead, munch on some almonds for a filling snack. You can roast them with cinnamon for a sweet treat, or with salt for a savory treat.
• I know the summertime calls for ice cream! Try this food swap: freeze some bananas, and then mash or blend them for banana ice cream! Add a splash of coconut milk and some cocoa powder to give them extra flavor.  
• Orange juice is usually full of added sugar and preservatives. Instead of drinking orange juice, eat an organic orange or make the juice from the fruit with a juicer.
• Fruit is always the answer for a sweet snack! Reach for cherries or peaches next time you think it’s time for a candy bar. Your body will thank you!
• If you’d like to go extravagant with your dessert, mix some berries, plain greek yogurt, honey, and cinnamon or cocoa powder.

What are your favorite ways to do a healthy food swap? Let me know! If you’re ready to swap food for healthy options and start a regular fitness routine, join a challenge group! I can help with implementing a plan of action for your lifestyle needs.