Home   >   Articles   >   Diet Help: Easy Food Swaps for a Healthier You

Diet Help: Easy Food Swaps for a Healthier You

by Stephanie Koathes Apr 15, 2019

Share this

Image showing healthy food on one side of a wooden table and fast food on the other side.

Getting into the habit of eating better doesn’t have to be hard. With just a few simple swaps on a daily basis, you’ll be on your way to a new, healthier way of eating in no time.

1. Eat fruit instead of drinking fruit juice. When you drink fruit juice you miss out on all the fibre found in fruits and many juices are loaded with sugar.

2. Drink sparkling water instead of soda.

3. Go for whole grain products instead of refined grains. That means you’d have a sandwich with whole grain bread instead of white bread or snack on whole wheat crackers.

4. Skip the syrup. Top pancakes and waffles with fruit instead of syrup.

5. Instead of eating fruit-flavoured yogurt that’s loaded with sugar and artificial flavourings, go for plain yogurt and add fresh fruits. Plain Greek yogurt is even better as it has more protein to keep you satisfied longer.

Yogurt topped with mangoes.

6. Rather than munching on milk chocolate, try having dark chocolate instead. Dark chocolate with at least 70% cacao content is full of antioxidants. It also has less sugar.

7. Have a home-cooked meal for lunch or dinner instead of grabbing fast food. Think about preparing the components of your weekday meals on the weekend so that you can quickly throw things together when you’re ready.

8. If you’re in need of a quick breakfast, a granola bar seems like a great idea. However, commercial granola bars are loaded with sugar and artificial ingredients. Have some oatmeal instead. Fibre filled oatmeal has long been touted for its heart health benefits.

9. Have black coffee instead of a sweet calorie laden coffee beverage. A latte flavoured with syrup or a whipped cream topped coffee drink just isn’t worth all the calories. If you really can’t stand black coffee, add a splash of milk or a dash of honey.

Black coffee poured into white mug.

10. Need a snack? Reach for a handful of nuts instead of a prepackaged snack bar. Nuts are full of healthy fats and protein.

11. Opt for vegetable based sauces on meat, fish and pasta rather than creamy or cheesy sauces.
Simple food swaps like these are little day-to-day investments in your health and wellness.

Sources: Women’s Health Magazine, Eating Well, Health