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Looking for healthier food swaps and have no idea where to start?
This is the post for you!
There are so many random ingredients, and vanishing nutrients in our food supply these days that making just a few healthier food swaps can help you kickstart your wellness journey.
What we’re going to go through today are some healthy food swaps I’ve used to get started on my wellness journey:
Condiment Swaps
All right, so number one is condiments. Before I started this journey I was obsessed with condiments; ketchup was my favorite ketchup on… well, I would literally put ketchup on everything I ate.
Anyway, I decided to swap out ketchup first because of all the additional sugar used in making it (that and other condiments), and well, because I put that shit on everything lol
What did I switch to?
Heinz Sugar-Free Ketchup…
You can grab it at pretty much any grocery store (I order mine from Instacart) or even on Amazon (CA/US).
My middle child loves it, and we both hardly noticed the difference from the regular Heinz Ketchup.
I don’t currently use it, but I did for a long time.
** If you want to get $10 off with your first order through Instacart, you can use coupon code "AGOOSSENS12E1C0" or my link here 🙌
Actually, I don’t really use many condiments anymore except salad dressing and butter.
What salad dressing I do use, I make my own using a quick little recipe of olive oil, lemon juice, salt and pepper, and some Himalayan salt 👌
For butter, I swapped out to Ghee or Organic Butter.
Other condiment swaps that can be helpful along the way: 👉 Instead of ultra processed mayo, try a mashed avacodo with all the healthy fats in there 👉 Instead of bottled salsa, try making your own (like the mango salsa in this recipe) 👉 Make all your own dips using greek yogurt as the base (like this tzatziki recipe) 👉 Swap out the ultra processed BBQ sauce for one you make yourself (here is a recipe)
Lets’s move on to number two shall we?
Coffee Creamer Substitutes
The second swap I made is coffee creamer, especially those non-dairy ones that are made to taste like all your favorite flavors; i.e. Oreo, French Vanilla, Caramel Macchiato, Pumpkin Spice etc.
My favorite was the International Delight ones coming in at 5-6g of sugar per tablespoon (and I used about 3 per coffee making my coffee total about 15g or more. Then most days, I had 2-4 of these so upwards of 45g of sugar for me)!
I did use the zero-sugar International Delight one for a little while, but I still found I was going way overboard on the coffee and the creamer itself. If I got the single-use ones it may have worked out better for me, check them out here: (Amazon CA/ Amazon US).
I was definitely addicted to the creamer for sure, but I drank coffee every single day so I needed to find something that I was going to like in my coffee otherwise I would feel restricted, then end up binging on something else later on…
That’s a story for another post, but restriction = binging for me.
If you are interested in reading more about this, check out the book Intuitive Eating by RDN Evelyn Tribole, MS, & RDN Elyse Resch, MS (Amazon CA/ Amazon US). They talk a lot about primal hunger and why restriction leads to overeating.
Anyway, back to creamers… I tried swapping it for:
Regular & Flavored Almond Milk
Which was all right, but I couldn’t really taste it so as I was going from drinking a lot of flavorful and sweet creamer, all the way down to naturally or un-flavored was really hard for my taste buds to register.
I also tried substituting creamer for:
Regular & Flavored Coconut Milk
I wasn’t a fan of almond milk, so I asked my friends in the test group I was part of and they suggested coconut milk as it was thicker and had a little more flavor. I found the same as with the almond milk: bland, and not enough sweetness for me.
So this brings me to swap number three…
White Sugar Healthier Food Swaps
Natural versus refined sugar, what’s the difference?
Natural sugars are the sugar found naturally in fruits, vegetables, honey, pure maple syrup, etc. They occur naturally and are not added in after.
Refined sugar is used by food manufacturers in foods that need a flavor boost, or to help increase shelf life, known as “added sugar”.
According to Harvard Health, when we start consuming too much of this “added sugar” that’s when the problems start to occur.
So, to get my sugar consumption under control, I decided to get rid of the white sugar and move to naturally occurring sugars instead:
Pure Maple Syrup
Pure maple syrup is not only high in antioxidants but also has other nutrients such as riboflavin, zinc, magnesium, calcium, and potassium.
I use this in baking mostly… cookies, muffins, oatmeal, banana bread, etc. But here are other ways to use it too:
The Food Network suggests trying maple syrup as a sweetener for coffee, tea, homemade soda, lemonade, to drizzle on roasted veggies, berries, soups, salmon, chicken, ham, and pulled pork, roast turkey, etc.
I usually grab mine in the grocery order and lasts a few months if I buy the 1000 ml bottle. You can also grab some on Amazon too if you find a good deal (Amazon CA/ Amazon US).
Honey
Honey can be used in the exact same way as the pure maple syrup above, has a similar nutrient makeup, with slightly more calories per serving, and does include antioxidants as well.
I get my honey in the Raw, usually locally from the farmer’s market, or in the grocery store.
Stevia
Stevia is a sugar substitute derived from the leaves of the stevia plant and is native to Brazil and Paraguay. At up to 150 times the sweetness of sugar, it contains almost no calories or carbohydrates and has no impact on blood sugar.
I currently use only stevia in my coffee, but in the past, I’ve actually put it with a little bit of cinnamon too, or just a splash of milk.
These are the ones I use from Amazon (CA/US)… I also try and use the subscribe and save option to unlock additional savings.
Between myself and hubby, it lasts about 3 months if we get the 1000 box.
Coconut Sugar
Coconut sugar is plant-based, comes from the sap of the coconut palm tree, and retains some nutrients like iron, zinc, calcium, and potassium. It also contains inulin, which is linked to a lower risk of blood sugar spikes.
I use coconut sugar in my baking, and usually as a substitute for brown sugar.
I tend to find better deals on amazon for coconut sugar, and it is a special item in the grocery store and usually marked up.
Here is the one I use on Amazon CA. This is Amazon’s top choice for Coconut Sugar on Amazon US.
Other sugar substitutes worth mentioning: 👉 MonkFruit - A sweetener derived from the small, melon-like fruit native to parts of China and Thailand. At up to 200 times the sweetness of sugar, it contains zero calories and carbs, and like stevia, no impact on blood sugar levels. 👉 Agave - A natural sweetener that "has been touted as better for blood sugar control," and similar to honey in calories, says Liz Weinandy, lead outpatient dietitian with the Ohio State University Wexner Medical Center in Columbus.
Alrighty, on to healthier food swap number four…
Drink Swaps
I’m talking mostly about soda and juice in the video above, but alcohol should make an honorable mention here too.
These were big ones for me as my old serving job gave me full access to soda and juice any time I wanted… Which were multiple cans per night!
… And we all remember those ziplock baggies full of sugar they have in the public health office right? 😬
In the video above I mention “this was a hard one for me to give up”… and that’s because I was always focusing on what I had to give up.
Makes me think of a quote from the workout program I am obsessed with:
one of the reasons we Fail At Losing Weight Is Because we Get Caught Up In What we “Have To Give Up” Instead Of Focusing on What we Will Gain in return
Autumn Calabrese ~ 9 week control freak
So what healthier food swaps could you do instead of soda and juice?
Water
Good ol’ fashion water for one.
Did you know that most people walk around every day mildly dehydrated? And mild dehydration can lead to feeling more lethargic, grumpy, and mentally slower.
According to Ilana Muhlstein, registered dietitian and creator of the 2B Mindset nutrition program, we should aim to drink half our body weight in ounces per day anyway.
Meaning a 170 lbs person should aim to drink 85 oz of water a day.
Flavored Water
You can do flavored water as well by getting a jug of water, your favorite berries, some cucumbers, or any fruit or veggie you like. Let them sit in the water for a while, and your water develops the taste.
There are also some flavored water drops that have recently come to market, including sports drinks too.
Watch out for these though, as they are not all created equally.
If I were going to start using these, my choice would be the SweetLeaf ones on Amazon CA/ Amazon US.
Have a look at the grocery store too!
Herbal Tea
Another great option is herbal tea. They come in so many different flavors and pack a good taste punch depending on how long you steep them.
My favorite flavors would have to be from Tetley (a Canadian company): Peppermint (CA/US), Cinnamon Spice (CA/US), and Vanilla (CA/US) from Amazon.
Other soda swaps worth mentioning: 👉 Zevia - A zero sugar, zero calorie, naturally sweetened soda alternitive. They are so good too, really helped with my carbonation cravings after giving up regular soda. I used to grab them from the speciality asle, or you can grab them from Amazon CA/US. 👉 Bubly - A sparkling water that is newer to the market, and comes in a bunch of fun options. I find it a little lacking in the flavor department, but an awesome alternative for mising your favorite alcoholic beverage. You can grab them at the grocery store in the drink asle, or grab them on Amazon CA/US. 👉 Perrier - Sparkling water as well, and comes in a bunch of flavors too. You can grab them at the grocery store in the drink asle, or grab them on Amazon CA/US.
Healthier Food Swaps For Flour
High five for number five lol
I bought some coconut flour and still have some regular flour.
But for my baking, I like to sub in half of the amount of flour with my coconut flour and then I use the other half regular flour to save on some of the carbs, and additives.
Basically, you can stay away from ones that have been stripped, bleached, and ‘enhanced‘ while being prepared.
There are lots of flours you can make actually if you have a blender or food processor. Just pop in the nut or grain and blend it up into a powder. Super quick!
Other flours and grains you can swap: 👉 Oats - I blend oats if I am going to use them as flour. I have used it for pancakes (recipe here) and muffins (recipe here). You can get some here on Amazon CA/ Amazon US. 👉 Whole Wheat - I have bought this in the past, I didn't mind it. They fam jam didn't love the homemade bread, but they did not notice when I subbed it in for the baking of cookies or muffins. You can get some here on Amazon CA/ Amazon US. 👉 Quinoa - This is a great idea because it usually takes me longer to go through Quinoa because I am the only one who eats it in my house. You can get some here on Amazon CA/ Amazon US.
You may need a good binder like Xanthium Gum (CA/US) for vegan recipes, as eggs are usually what hold the ingredients together.
Bread Swaps
According to the Cleveland Clinic, Dietitian Laura Jeffers, MEd, RD, LD, says”
Look for the term “100% whole-grain” or “100% whole-wheat” on the package, and be cautious of terms like ‘wheat’ or ‘multigrain’. ‘Enriched’ is another term that means the makers added nutrients to an otherwise nutrient-free white bread.
This is why I like to stick with whole bread, such as sprouted-grain bread when looking for healthier food swaps.
I use Silver Hills the Little Big Bread ones to be exact. I get mine from Costco, but I have found them in other grocery stores as well.
Sidenote: If you don't have a costco membership, you can use instacart, the shoppers have a membership and you can order from there anyway 🙌
Actually, I find the regular slices really thick to, and the bread-to-butter ratio for toast was not to my liking.
The smaller slices are perfect for me, 2 slices equal 1 of the other ones, and I find the thickness great.
Other bread substitutes to try: 👉 Cloud Bread - This low carb bread option is made with just eggs, cream of tartar, greek yogurt, and salt. Light, yet heavy enough to hold lots of sandwich fillings (check out this recipe here). 👉 Corn Wraps - These are considered a whole grain and are lower in carbs, calories, and fat than flour tortillas, so are definetly a great swap for the ultra processed breads out there.
Healthier Yogurt Swaps
Time to toss the additives, and extra sugar and trade it in for an upgrade!
Geek yogurt contains about half the carbs and sugar as regular yogurt while packing almost twice as much protein. It also has less calcium and sodium.
Because I was swapping out all the refined sugar in my diet and I had started prioritizing my protein intake, the extra protein in the greek yogurt is for sure one of the reasons I switched.
The yogurt is plain, so what I do when I want to add in a little flavor is to either sweeten it with a little bit of maple syrup, or honey, or I’ll actually just let my frozen fruit defrost and mix their juices in with it.
Other yogurt options worth mentioning: 👉 Soy - Made from soybeans, is dairy free, and low in cholesterol. The consistency is pretty close to a liquid, and "linked to blocking enzymes that impact carb digestion which results in a slower rise in blood sugar after a meal". 👉 Skyr - A.K.A. Icelanddic yogurt; Iceland's version filled with more protein per serving than any other yogurt.
French Fry Swaps
Last but not least, number eight: Veggie Fries.
I’ve lived on veggie fries for a little while, and love them. Plus, you can make them out of anything.
I have made carrot fries, turnip fries, and jicama hashbrowns before, and love trying new ones.
What about you? Have you tried any good veggie fries?
Other veggies good for making fries: 👉 Sweet Potato - One of my favs (check out this recipe). 👉 Zucchini - Check out this other Zucchini Fry I shared on Instagram recently (there is another one under the picture above). 👉 Eggplant - These eggplant fries look delish and have been added to my must try list. especially since I know how to make this tzatziki sauce now.
Drop a comment below if you have any healthier food swaps for veggie fries that you love.
Herbs & Spices
I actually do have a bonus one for you so and it kind of relates to number one which was the condiments.
Lack of flavor was a major reason I failed so many times in the past. I was a plain jane and just got extremely bored with what I was eating.
Enter Herb & Spices!
I actually stocked up on spices because they pack a big punch, and you can make anything so much tastier.
Herb & Spices I use the most: 👉 Cinnamon - In coffee, or cookies, and oatmeal too. 👉 Chilli Powder - Usually only in fyring up veggies. 👉 Cummin - Usually only in fyring up veggies. 👉 Cilantro - Garnish on lots of recipes.
Usually, I get my spices from Amazon (CA/US).
I Hope This Helped + Free Resources
The little habit tracker I mentioned in the video above is in the Free Resource Library.
Some things in the resource library now:
- Tracker & Coloring Sheets For Kids
- 25 Healthy Recipes Ebook
- 21 Day Health Habit Tracker
- 14+ Full-Length Workouts
- 15 Kids Snack Recipes
- Free Community
- And So Much More…
Check out the free resource library here!!!
