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  • Writer's pictureHealth Coach Laura

5 Food Swaps For Healthy Eating

Making healthy dietary choices is one of the most important things you can do to maintain your overall health. By incorporating small but consistent changes into your daily routine, you can benefit from a wide range of positive effects on your body and mind.

If you're looking to clean up your eating habits, here are 5 easy food swaps that will make a big difference.

1. Swap white bread for whole-grain bread

Eating whole-grain bread instead of white bread is an easy way to boost your nutritional intake. Compared to white bread, whole-grain bread contains more nutrients and fiber. The complex carbohydrates in whole grains are much better suited to helping you feel full and satiated throughout the day. Swapping white bread for whole grain bread is an easy way to get more fiber and nutrients in your diet.

2. Swap processed meats for lean meats

Processed meats like bacon, sausage, and deli meat are high in saturated fat and sodium. Lean meats are much lower in saturated fat and sodium. So, if you want to cut down on saturated fat and sodium, swap processed meats for lean meats.

3. Swap sugary drinks for water or unsweetened beverages

When it comes to maintaining a healthy diet, most people know the importance of reducing our intake of refined sugars and unhealthy fats. However, less attention is paid to our consumption of sugary beverages, which are often a hidden source of excess calories and added sugars in our diets. To combat the effects of these sweet drinks, many health experts recommend swapping them out in favor of water or unsweetened alternatives. By trading sugary drinks for non-sweetened options, you can create powerful long-term habits that support your overall health and well-being.

4. Swap fried foods for baked or grilled foods

When choosing foods for a healthy diet, many people turn to baked or grilled options instead of fried ones. This is because baked and grilled foods are lower in fat and calories than their fried counterparts, making them a better choice for anyone trying to eat more nutritiously. Baking or grilling helps to preserve the flavor and texture of food more effectively than frying does, meaning that even picky eaters may find themselves enjoying these types of foods. Swapping fried for baked or grilled foods is an easy way to reduce overall oil intake without sacrificing too much flavor.

5. Swap unhealthy snacks for healthy snacks

Unhealthy snacks like chips, cookies, and candy are high in sugar and preservatives. Healthy snacks like fruits and vegetables are lower in sugar and contain important vitamins and minerals your body needs. Some examples include nuts, fresh or dried fruit, yogurt with granola, and veggie sticks with hummus or guacamole. By swapping out our usual junk food snacks for these healthier alternatives, we can keep our bodies energized and strong while avoiding some of the negative effects of processed foods.

Making small changes to your diet can significantly impact your overall health. If you want to clean up your eating habits, try swapping processed foods for whole foods, sugary drinks for water or unsweetened beverages, fried foods for baked or grilled foods, and unhealthy snacks for healthy snacks. Making these simple swaps will help you eat cleaner and live healthier.


Hi I'm Laura!

Each day is another chance to change your life!...I help people create a mindset for growth, create new wellness habits, and live life to their fullest potential. Navigating through the overwhelm and designing their wellness goals no matter where they are on their life's journey.

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