• Skyler

Healthy Swaps | Have Your Cake and Eat It Too


Bowl of oatmeal with bananas on pink table with gold glitter

Why Swap?

Small changes can make a huge difference when it comes to healthy eating. Swapping foods for healthier alternatives is an effortless way to enhance the food you eat versus feeling like you have to eliminate foods. By swapping, you can have your cake and eat it too!


The Golden Rules of Swapping

1. Is there a reduced-fat or nonfat option? You’d be amazed at the available options!

2. Whole grains are the way to go as a nutrient-filled swap.

3. Vegan alternatives may surprise you as a tasty option even if you are not vegan.

4. Before making any swap, read the label for any unwanted ingredients. (No thank you, sugar alternatives!)


All bodies are wonderfully unique with different nutrient needs. These swaps have worked for me, but listen to your body and what it needs before making changes.

COOKING SWAPS


Swap olive oil here For olive oil spray or avocado oil spray


Swap butter for taste For I Can’t Believe It’s Not Butter Spray


Swap butter for baking For coconut oil


Swap heavy cream For almond milk

GRAIN SWAPS


Swap white sandwich bread For Killer Dave's 21 Whole Grains and Seeds Thin - Sliced


Swap flour pasta For Banza pasta or zucchini noodles


Swap white rice For brown rice or cauliflower rice


Swap pizza crust For Angelic Bake House Flatzza® Whole Grain Pizza Crusts


Swap pancakes and waffles For Kodiak Power Cakes


Swap flour tortillas For corn tortillas or Tumaro's Multigrain Wrap


Swap bagels For Oroweat Multigrain Sandwich Thins Rolls


Swap chips For crunchy veggies like celery, English cucumber slices, and sweet peppers

DESSERT SWAPS


Swap ice cream For Enlightened or Yasso Bars


Swap packaged cookies For 3 Ingredient Cookies


Swap whipped cream For So Delicious Cocowhip


Swap sour candy For Yum Earth Organic Sour Beans


Swap chocolate For Enjoy Life Dark Chocolate Morsels


Swap chocolate peanut butter cups For think! Creamy peanut butter bar

DAIRY SWAPS


Swap creamy dips For hummus, Cedar's Tzatziki, or fresh salsas


Swap yogurt For Chobani Non-Fat Vanilla Greek Yogurt


Swap sour cream For non-fat Greek yogurt


Swap milk For Califia Farms Oat Milk (This brand makes the best plant-based milk!)

What healthy swap ideas have you tried?


Share with the #30ishcommunity by leaving a comment below.

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