The 17 Best Healthy Food Swaps
By Lizzie Streit, MS, RDN, LD
Pursuing a healthy diet doesn’t mean that you have to give up all of your favorite foods or eat bland meals. Instead of focusing on taking away certain foods or ingredients, think about what you can add to your diet.
There are so many easy food and ingredient swaps that you can make to boost the nutrition of your meals, without sacrificing flavor or texture.
Here are our 17 best tips for making healthy food swaps.
1 – Flavored seltzer water for soda pop.
If you have a habit of drinking soda, it can be difficult to kick. That’s where flavored seltzer water comes into play! La Croix, Polar, Bubly, Waterloo, and countless other brands offer a variety of naturally flavored and calorie-free seltzer waters. They have the familiar carbonation of soda without added sugar. If you want something with a little more flavor, try Spindrift. This brand uses small amounts of fruit juice for a stronger taste while keeping the sugar content in check.
2 – Air popcorn for buttered microwave popcorn.
On its own, popcorn is a nutritious and filling snack, but most microwave varieties are loaded with butter and salt. Instead of opting for these less healthy choices, invest in an air popper and make your own. This way, you can control what you add and how much you make. Consider drizzling air popped popcorn with olive oil instead of butter, and sprinkle it fresh herbs like oregano and chives instead of salt.
3 – Mustard for mayonnaise.
Mustard is much lower in calories than mayo (15 vs. 100 calories per tablespoon) and can be a good substitution for a sandwich spread. It also contains fewer ingredients and, unlike most mayos, does not use vegetable oils. Plus, since mustard has a more potent flavor, you don’t need to use that much of it.
4 – Fresh fruit instead of dried fruit.
Both fresh and dried fruit are rich in nutrients and fiber. However, it can be easy to eat too much dried fruit and overconsume calories and sugars, even if they are natural. Some dried fruits also contain unnecessary additives. If you can, choose fresh fruit over dried to help keep your portions in check.
5 – Oatmeal instead of sugary cereal.
Many popular cereals are coated in sugar and provide little nutritional value. Plain oatmeal is a more nutritious option, especially when you skip the brown sugar and add nuts or nut butter, fresh fruit, or cinnamon on top. Compared to most cereals, oatmeal is higher in fiber, lower in added sugar, and more satisfying.
6 – Apple slices or cucumbers for crackers.
Cheese and crackers is a classic snack, but it’s easy to overindulge in this popular duo. Instead of pairing sliced cheese with crackers that are high in refined carbohydrates, use apple or cucumber slices instead. These options provide more nutrients and fiber while still having a good crunch and flavor.
7 – Greek yogurt for sour cream.
Greek yogurt is an excellent swap for sour cream that’s lower in fat and higher in protein. It provides the same texture and can be used interchangeably on top of tacos, in baked goods, or in dressings and sauces. If you enjoy premade dips that use sour cream, such as French onion, try making a variation at home with Greek yogurt and your own seasonings. Even creamy dressings like ranch can be made with yogurt that’s thinned with water or vinegar.
8 – Crunchy vegetables for chips.
Do you love hummus, guacamole, and other dips? Boost the nutrition of these snacks by serving them with crunchy vegetables instead of chips. Cucumbers, carrots, celery, radishes, and even endive leaves are great vehicles for dip, providing a signature crunch and fiber, vitamins, and minerals at the same time.
9 – Cinnamon for sugar.
With its potent and delicious flavor, cinnamon is a good substitution for sugar in oatmeal, yogurt, fruit salads, and coffee. For a healthy treat that’s free from added sugar, sprinkle cinnamon on top of apple slices or peanut butter toast.
10 – Veggies instead of breakfast meats.
While ham and bacon may be popular pairings with eggs at breakfast, consider swapping them with veggies for a healthier option that’s lower in calories and sodium. Sautéed tomatoes, mushrooms, and spinach taste delicious on the side of fried eggs, in place of bacon. Instead of ham and American cheese in your omelet, stuff it with broccoli, onion, and feta.
11 – Peanut butter and cinnamon instead of butter and maple syrup.
You can still have your (pan)cakes and eat them too! Instead of smothering pancakes in butter and maple syrup, opt for warm peanut butter and cinnamon instead. The peanut butter provides some added protein to help you feel more satisfied, while the cinnamon contributes sweetness.
12 – Mashed avocado instead of cream cheese.
To mimic the creamy texture and mouthfeel of cream cheese, try mashed avocado on top of toast, bagels, or English muffins. Avocado provides a lot more nutrients than cream cheese, including heart healthy unsaturated fats, fiber, and potassium. Take it up a notch by mashing white beans into the avocado for some additional protein.
13 – Smoothies for milkshakes.
A smoothie can take the place of a milkshake for a snack or dessert, especially if you use naturally sweet ingredients that contribute a thick, smooth texture. Try blending together a cooked sweet potato, coconut milk, a couple tablespoons of walnuts, a dash of vanilla extract, and a sprinkle of pumpkin pie spice for a dessert smoothie that’s big on flavor and nutrition.
14 – Homemade dressing for store-bought dressing.
It’s so easy to make salad dressings at home, and they’ll almost always be healthier than store-bought ones. For a basic balsamic vinaigrette, whisk together two parts olive oil to one part each Dijon mustard and balsamic vinegar.
15 – Seeds for croutons.
For some added nutrition on top of your salad, use pumpkin or sunflower seeds in place of croutons. Seeds are concentrated sources of healthy fats and minerals like zinc and iron. They still provide some crunch but offer more beneficial nutrients than croutons made from white flour.
16 – Frozen yogurt bark instead of ice cream.
Greek yogurt to the rescue…again! Frozen yogurt bark is a delicious, healthy swap for ice cream. To make it, line a baking sheet with parchment paper. Mix two cups of plain Greek yogurt with a dash of vanilla extract and a little bit of honey or maple syrup. Spread it out on the baking sheet, and top with chopped fruit and some mini chocolate chips. Place in the freezer for a few hours on a flat shelf, then break the bark into pieces.
17 – Homemade “energy balls” for candy.
Afternoon candy cravings got you down? Reach for a homemade ball made from oats, peanut butter, honey, and chia seeds instead. There are thousands of recipes for energy balls online to help you satisfy your sweet tooth without going overboard.
Note from Healthy For Life Meals: Our freshly prepared meals are nutritionally balanced and full of the healthy swaps on this list! Plus, we do all of the prep work for you. Get started with of our plans today, and let us help you reach your health and weight loss goals.