Healthy Food Swaps: Easy Ways to Make Better Choices
Hello! So, you’ve probably heard that eating healthy is important, right? But sometimes, knowing where to start is hard, especially when some of our favorite foods aren’t the best for us. The good news is that you don’t have to give up everything you love to eat healthier.
You can make simple “swaps”-trading one food for another that’s better for your body. Let’s go on a little food journey together, and talk about some easy and fun swaps you can make to keep eating yummy meals, but in a healthier way!
Why Make Healthy Food Swaps?
Well, let’s start by talking about why we should care about those swaps. If you eat healthier, then you’re going to have so many great feelings; you’ll have so much more energy to really enjoy the things you like playing sports with your friends, hanging out, or just feeling good all day.
Also, healthy food helps your brain perform better, which is also good for school and homework.
The best part? Eating healthy does not need to be bland and tasteless. Most of the healthier options taste even better!
Swap 1: Soda for Flavored Water
We all love soda; it is bubbly and sweet. But did you know in one can of soda there was a pack full of sugar? Too much sugar is bad for your body, as it makes you tired afterward when the sugar rush dies off, and isn’t great for the teeth either.
Instead, try flavored water! You can make it yourself at home by adding slices of lemon, lime, berries, or even mint leaves to plain water. It tastes fresh, and you still get that fun and tasty experience without all the sugar.
Tip: If you miss the bubbles, try sparkling water with a squeeze of orange or lemon juice!
Swap 2: Potato Chips for Popcorn or Veggie Chips
Potato chips can go down easy because they are just so crispy and salty, but they are fried in a whole lot of oil. It’s not very good for your heart or overall health.
Another crunchy option is air-popped popcorn or veggie chips. This is a whole grain, meaning it is great for your body! You can put a little salt on it and make it super tasty.
Sprinkle some spices on there, too – such as paprika. Kale, sweet potato, and carrot veggie chips are also delicious. Fun Fact: Popcorn contains fiber that helps your tummy feel full and happy!
Switch 3: White Bread for Whole Wheat Bread
The white bread does have some delicious taste and soft feeling, but it is prepared with refined grains.
Meaning to say, it does not contain many nutrients. Secondly, whole wheat bread is a rich source of fiber and all sorts of vitamins which will keep you full much longer and your energy will last longer.
Whole wheat tastes equally great, especially when you use it to make sandwiches or toast with your favorite toppings such as peanut butter or avocado.
Try This: Next time you make a sandwich, try using whole wheat bread and see if you notice a difference. I bet you’ll love it!
Swap 4: Sugary Cereals for Oatmeal
Colorful, silly-shaped cereals are cool, but most of them have a ton of added sugar. Instead, begin your morning with oatmeal because it is a whole grain that will keep you full and provide energy for the day.
You can also make your oatmeal exciting by adding fruits like bananas or berries, drizzling honey over it, or even sprinkling cinnamon. It’s like a blank canvas where you can add all the flavors you like.
Bonus Tip: If you’re in a rush, then try overnight oats! You mix oats with milk (or dairy-free alternative) at night, and in the morning, it’s ready to go. Easy and delicious!
Swap 5: Frozen Yogurt or Smoothie Bowls for Ice Cream
Ah, ice cream is that go-to, especially on really sweltering days that thing is just filled with sugar and fat. Instead of reaching for it, try having a bowl of frozen yogurt or a smoothie bowl; they taste just as good and are refreshing, only so much healthier!
Frozen yogurt is quite low in sugar and fat compared to regular ice cream, whereas smoothie bowls are just like having real fruit ice cream! You can blend a banana, some strawberries, or mangoes and top with granola, nuts, or even dark chocolate chips.
Fun Idea: Make a smoothie bowl and decorate it with your favorite toppings like you’re creating your own piece of edible art!
Swap 6: Candy for Fresh or Dried Fruit
Candy is sweet, colorful, and tempting. On the flip side, candy is nothing more than sugar; it provides a quick burst of energy followed by an inevitable crash in both energy and mood.
Try trading candy in for fresh or dried fruits like apple slices, grapes, or even dried apricots. They are sweet naturally and filled with vitamins that help your body be robust and healthy.
Pro Tip: If you like the chew of gummies, try mango or raisins. They’re just as fun to snack on and way better for you!
Swap 7: Fries for Baked Sweet Potato Fries
Crispy, salty French fries are yummy. However, they have to be deep-fried, meaning that they are cooked in plenty of oil.
Healthier sweet potato fries would be baked. Sweet potatoes have loads of vitamins in them, and by baking the sweet potato fries, the outside becomes crispy while the inside becomes soft without all that excess oil.
Quick Snack Recipe: Simply cut sweet potatoes into thin strips, drizzle a little olive oil over them, sprinkle some salt, and bake in the oven. Delicious, and much healthier than regular fries!
Swap 8: Ketchup for Salsa or Homemade Sauces
Ketchup is one of the favorite toppings, but it’s sneaky-it has tons of added sugar in it! Try salsa or make some homemade sauces instead. Salsa is packed with tomatoes, onions, and spices-all those are great for the body.
If you’re feeling really creative, you can even try making your own avocado dip guacamole or a yogurt-based sauce with herbs.
Try it: Next time you’re looking to dip something or add a topping to a meal, try a little salsa or guacamole. You may be surprised at your new favorite!
Swap 9: Butter for Olive Oil or Avocado
Instead, people most of the time use butter for spreading on bread or to cook with; however, it is very saturated with fat, which isn’t great for your heart.
Instead, use olive oil or mashed avocado. Olive oil contains a lot of those good, healthy fats that are beneficial to the body, while avocado is creamy and full of nutrients.
Try It Yourself: The next time you are toast, mash up an avocado and smear it on your bread. Sprinkle with a bit of salt or even red pepper flakes to give it a taste!
Swap 10: Milk Chocolate for Dark Chocolate
The following is the exchange for chocolate lovers. Dark chocolate has less sugar and more cocoa than milk chocolate, making it a healthier alternative when something sweet is in order. Plus, dark chocolate contains antioxidants that are great for your body.
Fun Fact: Dark chocolate is believed to help boost your mood, so you get a little happiness boost each time you take a bite!
Food swapping is about minor, simple changes that can make a big difference over time. You really do not have to give up your favorite foods entirely, but once you replace them with healthier choices, you’ll feel and live healthier and have more energy – take care of your body.
So next time you reach for a snack or make a meal, remember one of these swaps. You might just be surprised at just how deliciously healthy eating could taste!
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