Healthy Food Swaps

Being healthy doesn’t mean you have to give up everything you know and love. There are ways to make your meals healthier by simply swapping out 1 or 2 items. In today’s post, I’ll give you guys some healthy swap ideas that are easy to implement into your weekly routine.


The Swap: Avocado


The next time you reach for mayo to add on your sandwich, swap it out for 1/4 of an avocado! One serving of Hellmann’s Mayo has 90 calories from fat. One quarter of an avocado has only 66 calories from fat and no additives, preservatives, or dairy.

Animal Milk

The Swap: Almond Milk

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Got Milk? This healthy swap has less calories, fat, and more calcium than 2% milk. Other plant-based milk options include rice, hemp, coconut and cashew. Always check and compare labels when choosing foods. If you have time to make your own milk at home, that’s even better!

Sour Cream

The Swap: Plain Greek Yogurt

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Sour cream can be used on a lot of things, but so can plain Greek yogurt. Starting out, the taste is a little different, but it works! The best perks are more calcium and protein per gram versus sour cream. You can also lower the total calories, fats, and carbs when you make the swap.

White Rice

The Swap: Brown Rice

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A cup of white rice will have less calories, fat, and carbs than brown rice. The healthy swap here is for nutrients. Brown rice packs a significantly higher amount of nutrients than white rice. Brown rice is also lower on the glycemic index. This means that it will have a smaller effect on your blood sugar, helping to keep it steady during the day.

Sugary Drinks

The Swap: Infused Water

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Infusing water is the practice of adding fruits and herbs to water. This boosts the flavor and adds a little pizzaz. Infused water is a great alternative to sugary drinks. Check out these recipes!


The Swap: Plant-Based Oils

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Per tablespoon, olive oil has about 20 more calories than butter. When comparing cholesterol and sodium, olive oil is much healthier. It has 31 mg less cholesterol and about 80 mg less sodium than regular, salted butter. Olive oil is not the only healthy swap. You can also try out coconut, grape seed, avocado, almond, and many more plant-based oils when cooking.

Try out these healthy swaps to start making small changes to your lifestyle. I hope you enjoy them 🙂 Comment below and let me know what foods you swap out now, or foods that you want to find a healthier swap for!


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