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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.


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



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



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



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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