10 Healthy Food Swaps

Trying to eat healthier doesn’t have to be rocket science — here are 10 healthy food swaps you can make and hardly notice the difference!


1. Swap that bagel for a whole wheat English muffin – and since English muffins don’t NEED cream cheese (like bagels do) – replace the cream cheese with a tablespoon of nut butter and some sliced strawberries.

2. Greek Yogurt instead of milk – need something to put on your morning granola? Opt for 1/2 cup Greek yogurt instead of the milk. You get more than twice the protein without adding any additional calories.

3. Instead of fruit juice – only eat fresh fruit. We all know fruit juice is just sugar anyway – just eat the fruit. You get the benefit of  the fiber and it is more satisfying.

4. Use wraps instead of bread – the wraps are only 100 calories and come in all sorts of grain varieties.

5. Instead of crackers – use apple or cucumber slices. Crackers are just the vehicle, right? So, why not have a healthy vehicle to eat with your healthy dips and artisan cheeses.

6. Instead of milk chocolate, choose dark chocolate, because, well, dark chocolate. You get less sugar and more anti-oxidants per ounce and a little can be very satisfying for your sweet tooth.

7. Instead of a bran muffin, choose a bowl of Raisin Bran. You will save additional calories and benefit from extra protein if you eat the Raisin Bran with Greek yogurt.

8. Instead of a cinnamon roll, toast 2 slices of cinnamon swirl bread and enjoy! You are not choosing a straight up healthy option, but when the need for a cinnamon roll hits – you have a healthy and satisfying option.

9. Instead of butter and syrup on your pancakes, make a lightly sweetened fruit puree with strawberries or raspberries and eat up! You won’t miss the syrup at all, fruit is a terrific addition to your pancake breakfast. If you miss the creamy butter, add a few pecans and some Greek yogurt.

10. Instead of sausage patties, fry up some center cut bacon – that’s right bacon.  You can still be seduced by salty, fatty breakfast pork from time to time. Center-cut bacon has only 25 calories per slice. It still has nearly 200mg sodium, though, so indulge in moderation.

Every food choice we make is getting us either closer to healthy or further away. By making little changes into a healthy lifestyle we have a much greater chance of staying healthy long term. So, eat up, but be nice to yourself along the way.

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