21 Simple Healthy Food Swaps
Looking for some simple healthier food swaps? You’ve come to the right place. Here’s a quick list of simple food swaps to help you eat more real nutritious food.
Over the years of eating healthier and focusing on what ingredients are in food labels, I’ve been able to find healthier food alternatives. These alternatives are simple to swap out everyday favorite food items for healthier options that nourish your body and improve your health.
Also, I want to point out that no food is inherently “bad” or that you should never eat something. This blog post is more about helping you make simple alternative swaps for a healthier nutritious life. Many of you are wanting to make better food choices so this list is a guide to help you swap different foods for better options.
Healthy food swap categories:
- Condiments
- Pantry Staples
- Snacks & Drinks
Condiments
Condiments are a great first place to start swapping out healthier options. Most of the time condiments are loaded with not-so-great ingredients, high in sugar, or full of preservatives. I found some easy healthy alternatives to my favorite everyday condiments that I use.
Choose healthier cooking oils
Hydrogenated processed oils are so unhealthy and are found in so many different food products. Instead of cooking or baking with canola, vegetable, margarine, shortening, safflower oil, hydrogenated, and other oils. Use more natural high-quality cold-pressed oils. These oils have more nutrients and give you more polyunsaturated, and monosaturated fats. Which is so good for our hearts.
- My top picks: Avocado oil, Extra virgin olive oil, unsalted butter, and sometimes coconut oil (coconut oil is high in saturated fats… the not so good fat, so use it sparingly)
Swap mayo for avocado mayo or hummus
Processed mayo ingredients contain water, canola oil, modified corn & potato starch, liquid whole egg, sugar, salt, vinegar, concentrated lemon juice, sorbic acid, spices, natural color, natural flavors, calcium disodium EDTA. Avocado mayo doesn’t contain highly processed oils, modified corn or potato starch, or sugars.
- My top pick: Primal Kitchen Mayo Avocado Oil (Ingredients are: Avocado oil, organic eggs, organic egg yolks, organic vinegar, sea salt, organic rosemary extract) and Hope Foods Hummus
Make homemade healthy jams instead of buying store jams
Most store-bought jams and traditional jam recipes have lots of sugar and other processed ingredients. An easy swap is to start making this simple healthy jam recipe, you’ll never want store-bought jam again.
- Try this healthy homemade jam recipe. You only need fruit, lemon juice, and chia seeds.
Use natural sweeteners rather than ultra-refined sugars
I love finding ways to make things healthier, so you’ll notice in my recipes that I’ll use natural sugars like 100% pure maple syrup, unsweetened applesauce, or honey. Natural sugars have so many great nutritional benefits. They are lower on the glycemic index and don’t spike your blood sugar as much as refined sugar does.
- My top picks: Pure maple syrup (the only ingredient should be pure maple syrup, nothing else), unsweetened applesauce, and honey.
Instead of table salt, use real salt
Real salt has lots of good minerals that table salt doesn’t have. Look for sea salt, pink salt, Himalayan salt, or real salt. I love purchasing this salt.
- My top picks: Redmond Real Salt Ancient Fine Sea Salt, and Sherpa Himalayan Pink Salt
Make salad dressing from scratch
Store-bought dressings have tons of processed ingredients, sodium, and added refined sugars. Making salad dressing is so rewarding and easy.
- Here are 8 healthy salad dressings you can make from Wholefully blog.
Choose better Ketchup brands or make your own
Most store-bought ketchup brands are loaded with high fructose syrup, salt, and sugar. There are better alternatives to what ketchups you buy that don’t have unhealthy ingredients. Another great option is making ketchup. Here’s a healthy homemade ketchup recipe from Healthy Delicious Blog.
- My top picks: Trader Joe’s Organic Ketchup, Annie’s Natural Organic Ketchup, Sir Kensington’s Classic Ketchup, and 365 Organic Tomato Ketchup
Pantry Staples
Next for healthy food swaps is pantry staple items. These staple items are food products that we eat often that can easily be swapped for healthier better options.
Swap white rice for brown rice or wild rice
Brown rice and wild rice have lots nutrients and protein than white rice. It’s an easy switch that will be lots more beneficial for your body.
- My top picks: Lundberg Family Farms Brown Rice
Use wheat flour instead of white flour
Wheat flour is the absolute best for you. It’s way more nutritious than white flour and keeps you full longer since it has a higher level of fiber. Most white flour is bleached and stripped of all the nutritious grain parts like the bran and germ which has a good source of fiber, protein, and a variety of vitamins. I still use white flour occasionally but I also buy the unbleached organic white flour.
- My top picks: Bob’s Red Mill, King Arthur Baking Company
Swap your pasta with wheat pasta & chickpea pasta
A simple switch is to buy whole wheat pasta instead of white pasta. You’ll hardly be able to tell the difference and it’s way better for you. Another yummy fun pasta to try is chickpea pasta. Chickpea pasta is great if you are gluten intolerant or wanting more protein in your diet. Plus chickpea pasta has 12g of protein of 2/3 cup which is 5 more grams than whole wheat pasta.
- My top picks: Lensi 100% Chickpea Pasta, Bionaturae Organic Whole Wheat Pasta
Swap alfredo sauce to homemade alfredo sauce
Making alfredo sauce is simple and tastes way better. Most store-bought alfredo sauces have lots of processed ingredients. If you want to make a healthier swap make this healthy Greek Yogurt Alfredo Sauce instead. You’ll get fresher and better ingredients, plus more protein from the Greek yogurt.
Make Nut Butter
Store-bought nut butter is packed with unhealthy processed ingredients. Making nut butter is so simple and way better for you. The only ingredients you need are 1 cup of your choice of nuts and a dash of salt. You’ll never want to buy nut butter again.
- Follow this Almond Butter Recipe and use any nut in place of the almonds.
Pick better bread options
Buy whole-wheat bread so you get all the nutritious benefits. When you are looking at bread make sure that the first ingredient is 100% whole wheat or whole-grain flour. Lots of bread brands are labeled “whole wheat” so it looks like the bread is healthy, but instead, the first ingredient is refined flour rather than whole wheat flour. Also, check the rest of the ingredients to make sure there aren’t sneaking unhealthy ingredients like added sugars or unhealthy oils. Sourdough is also a great bread choice. I haven’t found a brand that checks all the healthy boxes yet. So for now homemade sourdough bread is best.
Swap cereal for oatmeal or granola
Cereal is loaded with sugars and preservatives and doesn’t add good nutrition to your diet. It’s true there are added vitamins & minerals in cereal, but overall there’s way too much sugar to make cereal good for you. Swapping out and eating oatmeal or granola with your choice of milk (cow or nut) is a way better option for you.
- My top picks: Plain Granola Recipe, Bob’s Red Mill Oats or this natural wholesome granola
Snacks & Drinks
Snacks are important to have throughout the day, but it’s even more important to have healthy snacks that are nutritious and have good wholesome ingredients in them. I think you’ll enjoy this list of some easy ways to swap snacks for nutritious healthier options.
Swap fruit yogurt for plain greek yogurt
Fruit yogurt has lots of unnatural ingredients and lots of added sugar. Buy plain Greek yogurt and add fresh fruit to make fruit yogurt. It’s way better for you and will taste fresher too.
- My top picks: Two Good Plain Greek Yogurt, Stonyfield Greek Yogurt, and Chobani Greek Yogurt.
Choose healthy crackers to snack on
Most processed crackers are full of refined oils, bleach flours, added sugars, high sodium, and other unhealthy additives. There are better healthy crackers to choose from. But, the healthiest and best cracker is making sourdough mozzarella crackers. They are so good and have natural wholesome ingredients.
- My top picks: Sourdough Mozzarella Crackers, and store brands like Mary’s Gone Crackers, Simple Mills, From the Ground Up, and Annie’s which are made with wholesome real ingredients.
Swap store-bought dried fruit to homemade dried fruit
Dried fruit is so good for you however, most store-bought dried fruit have lots of added sugar for a preservative. Making your own dried fruit in a dehydrator means the only ingredient is the fruit.
- Check out these dehydrator fruit recipes
Swap applesauce to unsweetened applesauce
This might be a surprise, but most applesauce is loaded with added sugars or high fructose corn syrup. Swap your applesauce for unsweetened applesauce to avoid all the unnecessary added sugars. Plus switching to unsweetened applesauce saves you 13 grams of added sugars. The only sugar in the unsweetened applesauce is the natural sugar from the apples.
- My top picks: Organic Unsweetened Applesauce or Gogo Squeez Applesauce
Make potato chips or even better kale chips
Potato chips have tons of processed ingredients, sodium, unhealthy oils, and added preservatives. Making potato chips or kale chips is tasty, healthy, and easy.
- Try this kale chip recipe
Stop drinking soda
You’ll feel so much better ditching the soda. Soda is overloaded with unhealthy preservatives, chemical ingredients, loaded with extreme amounts of sugar. It’s not great for your body. Even diet sodas or sugar-free sodas still aren’t great. The best option is to drink water or if you are missing the fizzy taste have some sparkling water.
Swap juice drinks for real whole fruit
Most fruit juices are just pure sugar and a little bit of fruit. Rather than drinking fruit juice, eat the actual fruit instead. You get all the healthy nutritious fiber, vitamins, and other amazing benefits that whole fruits have.
About Alli
Hi! I started this blog to share healthy wholesome real food recipes and nutritional info. Choosing to strive to eat wholesome real foods will result in a nutritious healthy sustaining diet and give our bodies the nutrition to stay healthy.
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