Why Should Your Diet Include Healthier Food Swaps?
Trying to eat healthier can be overwhelming, but swapping healthier ingredients into your diet can be simple. With a few easy swaps, you can boost the nutritional value of your food without sacrificing the flavors you love. Start with understanding healthy vs. unhealthy fats, where to cut out sneaky added sugar, and where you can swap healthier ingredients without making your taste buds suffer.
Even though fats are an essential part of your diet, not all fats are created equal. Unsaturated fat, like olive oil, avocados, fish, most nuts, and seeds, may help lower your risk of certain cardiovascular diseases. Saturated fat, on the other hand, comes from things like processed foods, margarine, fried foods, vegetable oil, canola oil, ice cream, and other sugary foods, and can increase your risk of certain cardiovascular diseases.
High amounts of refined sugar can also hinder your healthy eating efforts. Some sources of refined sugar, like donuts and ice cream, are pretty easy to spot. But you can also find a surprising amount of sugar in these foods: pasta sauces, salad dressings, breakfast cereal, granola, and instant oatmeal. Read ingredient labels while grocery shopping. Try to stick to items with fewer processed ingredients and lower amounts of added sugar.
Start with ingredient swaps
There are a lot of easy ingredients you can switch out to increase the nutritional value of the food you’re already making. Buy the unsweetened version of things like yogurt or plain oatmeal and sweeten it yourself. This way you control how much added sugar you’re eating. Find more ingredient swap ideas HERE.
| Instead of | Try |
| Refined sugar | Maple syrup Honey Coconut sugar Monk fruit Xylitol |
| All-purpose flour (Replace ¼ of the flour in a recipe with a healthier alternative to start) | Whole wheat flour Ancient grain flour Almond flour Coconut flour |
| Buttermilk | For 1 cup: 1 Tbsp. white vinegar OR lemon juice + just under 1 cup milk (Let it sit for 5 minutes before adding to your recipe) |
| Sour cream | Greek yogurt |
| Mayonnaise | Avocado |
| Vegetable oil (canola, sunflower, peanut) | Olive oil Avocado oil Coconut oil Butter |
| White flour pasta noodles | Whole grain noodles Zucchini noodles Spaghetti squash |
| Flavored yogurt | Plain yogurt. Sweeten it yourself and top with fresh fruit, homemade granola, and seeds. |
| Fried food | Grill or air fry instead |
Recipe Ideas
Breakfast
Too easy for a recipe—breakfast ideas
Protein shake
Mix your favorite protein powder with water or milk.
Blend with ice and some fruit for a sweet treat.
Greek yogurt and fruit
Mix Greek yogurt with a splash of maple syrup or your favorite low-calorie sweetener (monk fruit, stevia, coconut sugar).
Top with your favorite fruits.
Bonus tip: Mix in some protein powder (to taste) for a delicious way to increase your protein intake! Read about macronutrients in this blog.
Avocado toast
Top sourdough or sprouted toast with avocado, salt, and pepper (to taste).
Add scrambled egg and tomato for even more flavor and nutrition.
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Lunch ideas—no recipe needed
Lunch can be easy. Use dinner leftovers for lunch the next day by turning meat from last night’s dinner into a taco, salad, or sandwich. When eating out or packing lunch, swap chips and fries for fruits and veggies. Learn more about meal planning HERE.
Whole wheat meat & cheese sandwich
Top sourdough, whole grain, or ancient grain toast with light mayonnaise, mustard, lettuce, and tomato. Add avocado for a good source of healthy fat. Swap bread for crisp lettuce for a satisfying crunch with less carbs.
Grilled chicken
Grilled chicken with veggies and rice or quinoa is a simple, filling meal packed with complex carbs.
Dinner
Pro tip: Sneak veggies into sauces for a yummy, nutrient-packed boost no one will notice.
Sides
Vegetables
Non-starchy vegetables make great sides! Boil or grill them, and top with your favorite seasonings for a super simple addition to any meal.
- Peas, bell peppers, broccoli, asparagus, Brussels sprouts, zucchini, cauliflower, cucumbers, cabbage, artichoke, jicama, eggplant, mushrooms, okra, spaghetti squash
Snack on jicama or bell pepper slices with a low-carb dip (like hummus, honey mustard, or ranch—recipes below).
Drinks
Cut out sugary sodas, juices, and energy drinks for a super simple swap in your diet. Replace them with AXIO® for smart energy that doesn’t come with a crash or jitters.
Here are some other options to try:
Dessert
Snacks
Keep healthy snack options handy so you aren’t always relying on your willpower. Stock up on these easy snack ideas.
Apple or banana slices with peanut or almond butter
(Tip: Mix up your own powdered PB for less added fat and sugar)
Protein bar
String cheese
Mixed nuts
Low-sugar yogurt (see recipe under Breakfast section for mix-in ideas)
Smoothie with protein powder, milk, yogurt, and fresh/frozen fruit
Now what?
Make these simple ingredient swaps and delicious recipes part of your health journey today. Pair them with your daily Activation products for even more amazing benefits. Here’s to a healthier, happier you!
