Easy Healthy Food Swaps


Eating healthy can be hard, and going on a strict diet is a surefire way to a bad time for many frustrated dieters. One of the best ways to get healthier is by taking small, attainable steps. Swapping out unhealthy foods for a healthier version is a great place to start! Here are some healthy food swaps to try:

Open-Face Sandwiches

I love a good sandwich, but the extra bread can add 120 calories to a meal! Making an open-faced sandwich with only a single slice of bread is a great way to still enjoy a sandwich with less guilt.

Bagel for English Muffin

Bagels are as delicious as they are decadent, and can have around 2-300 calories. Swapping that bagel for an english muffin can knock off hundreds.

OJ for Fresh Orange

Go right to the source for a bigger boost of vitamin C and less than half the sugar of a glass of juice.

Cheese for Chives

I love cheese, but it can take a basic egg scramble from a healthy protein-packed breakfast to a gooey calorie glut. Instead of tossing in cheese, try adding hot sauce, chives, spinach, or other vegetables to give it a lively flavor with a healthy spin.

Soda for Seltzer

We crave that bubbly burst of soda, but the high-fructose corn syrup and acid in most sodas is straight up terrible for us. Get that carbonated fix with a seltzer and dash some lemon or lime juice in for flavor.

Sandwich for Wrap

Another great sandwich swap is using a low-calorie tortilla instead of white bread.

Milk for Dark

Chocolate lovers should reach for darker chocolate if they need to get their fix. Dark chocolate has less sugar, less fat, more antioxidants and is all around healthier for you.

Flour for Corn Tortillas

Corn tortillas have less than half the calories and much less sodium than flour tortillas and taste great, so this is an easy swap.

Fried for Boiled Eggs

Eggs are an awesome source of protein, but frying them in butter kind of negates the point of trying to eat healthier. Poach or boil your egg instead for a heart-healthy alternative.

Veggie Noodles for Pasta

Spiralizers are pretty cheap these days, and even Noodles and Co. is getting on board with the veggie noodle train! Get the delightful pasta experience without the guilt of all those noodles by making your own fresh veggie noodles.

Latte for Iced Coffee

Coffee may be good for you, but all that cream and sugar definitely isn’t. Try weaning yourself to less and less sweet versions of your favorite coffee drink until you can take it black to get those benefits and reduce your sugar intake.

Frappe for Iced

If you’re not quite ready to give up the lattes altogether, you can at least make a healthier choice by getting a straight iced latte instead of a blended drink. Skip the whip and opt for a non-fat milk to get your sweet tooth satisfied without the guilt.

Mayo for Mustard

Mayo is basically concentrated oil and fat, so swapping it with any other condiment is a great way to reduce your caloric intake. Plus there are so many tasty mustard options out there to explore!

Hopefully these easy healthy food swaps will help you get on the right path to a healthier, leaner lifestyle.


Please enter your comment!
Please enter your name here