April 14, 2024

Food Swaps for Better Health by Amanda Miarecki

Healthy eating doesn’t mean changing your entire diet. Simple and smart food swaps can encourage healthier habits, increase energy levels, aid in weight loss, and reduce cravings.

Try these five little swaps that can result in BIG health benefits.



Swap Out: Sugary Drinks
Swap In: Sparkling Water

Loaded with additives, sweeteners, and preservatives, sugary drinks such as soda can lead to complications ranging from obesity to kidney problems. Even diet sodas, free from calories and sugar, contain mold inhibitors, which cause damage on a cellular level.

Grab a bottle of sparkling water instead of soda. Need some extra flavor? Add your favorite fruits for the perfect infused, fizzy drink.

Swap Out: French Fries
Swap In: Sweet Potato

French fries, which are deep fried in oil and extremely high in trans and saturated fats, can increase your risk of type 2 diabetes, stroke, and heart disease. Sweet potatoes are readily available, delicious, and a great source of vitamin C, magnesium, potassium, beta-carotene and vitamin B6.

Sweet potatoes are incredibly versatile. Try them grilled, steamed, pureed, or roasted. Slice them into strips and sprinkle with cinnamon to create healthy baked fries.

Swap Out: Mayo and Sour Cream
Swap In: Greek Yogurt, Hummus, or Avocado

Condiments are a sneaky culprit when it comes to managing health. Instead of reaching for calorie-laden toppings like mayo and sour cream, try healthier alternatives.

Greek yogurt provides the same tangy flavor as sour cream, but with twice the protein and half the fat. Hummus is packed with fiber and mayo-like goodness without the added calories. Avocado is a great alternative to mayo and loaded with healthy fats.

Swap Out: Refined Grains
Swap In: Whole Grains

Refined grains can be just as bad for your heart as butter and bacon. Whole grains have their bran intact which results in more fiber, B vitamins, magnesium, and zinc. People who choose whole grains over refined tend to be leaner and have a lower risk of heart disease.

Swap white bread and rice for whole grain bread, brown rice, and oatmeal.

Swap Out: Steak
Swap In: Salmon

Red meat is incredibly high in saturated fats and dietary cholesterol, which can result in an increased risk of heart disease and obesity.

Try substituting in healthy fats like the omega-3 fatty acids found in salmon. Salmon can decrease your risk for cardiovascular problems.

Amanda is a Boulder-based Health Coach, fitness enthusiast, avid trail-runner, and aspiring physician with a passion for integrative health. Her goal is to motivate women to live inspiring and healthy lives and create a revolution in how people think about their health. Her passion is encouraging others to take care of their bodies with exercise, healthy behaviors, and nutritious foods. Get inspired to live fit and connect with Amanda on her blog. Visit her on Facebook, Twitter and Instagram.

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