Some healthy food alternatives to include in your diet include baked potato chips, oatmeal, dark chocolate-covered fruit, and homemade coffee creamers, amongst others.
Some foods and beverages that people consume daily are full of sugar, unhealthy fats, and refined carbohydrates. These may harm your health if eaten regularly and lead to some chronic health conditions.
Fortunately, healthier substitutes for many of these items are easy to buy or make at home.
Here are 8 healthy swaps for everyday foods and drinks.
Creamer gives coffee a smooth, sweet taste and comes in a variety of flavors.
Coffee creamer substitutes are surprisingly easy to make.
Here’s a recipe for a dairy-free creamer alternative that’s low in added sugar:
- One 13.5-ounce (400-ml) can of whole or reduced-fat coconut milk
- 1 tbsp (15 ml) of maple syrup
- 1 tsp (5 ml) of vanilla extract
Place the ingredients in a bottle or glass mason jar and shake well. Keep it in the refrigerator for up to 1 week or freeze in ice cube trays for long-term storage.
Shake your creamer well before using it.
Some healthy fizzy drink alternatives for soda include:
Keep in mind that plain water is your best bet for staying hydrated and managing your weight.
What’s more, sugary cereals marketed to children are often packed with high-fructose corn syrup and artificial food dyes like Red Dye 40. These have been
For a healthier alternative, choose one of the following high protein, high fiber breakfasts:
Granola bars are a go-to snack choice for many people. Yet, most popular granola bars are filled with added sugars and other sweet ingredients, such as chocolate chips or candy coatings.
That said, some brands manufacture healthy choices that use whole foods and include protein and fiber, such as:
- KIND Bars
- Autumn’s Gold
Additionally, try making homemade granola bars. They’re typically low in added sugar and use healthy ingredients like nuts, oats, seeds, coconut, and dried fruit.
Energy drinks may help increase your concentration and focus, as well as physical energy.
However, according to the
Energy drinks are also loaded with added sugars.
Instead, some healthier, unsweetened caffeinated drinks may help perk you up. These may include:
With their salty taste and crunchy texture, chips are a satisfying snack.
However, most store-bought potato chips are usually highly processed. This means they’re full of added ingredients that aren’t good for you, such as sugars and food dyes.
That said, some healthy chips are available, which are typically made with whole foods.
Alternatively, you can try making some healthy chip substitutes, including:
- Baked potato chips: The Chron’s and Colitis Foundation‘s tasty recipe uses only potatoes and seasoning.
- Kale chips: Low in calories but packed with nutrients, kale chips are a great snack. You can make your own by following this recipe.
- Beet chips: Beets are brightly colored vegetables that have
anti-inflammatory, anticancer, and antioxidant properties. They’re delicious when made into nutrient-dense, crunchy chips.
- Roasted chickpeas: Chickpeas are loaded with fiber and magnesium, a mineral
that’s importantfor blood sugar control and nerve function. Follow this recipe to make crispy chickpeas for a chip alternative.
Lots of people prefer the soft, pillowy texture of white bread over heartier breads like whole wheat or rye. Yet, white bread offers
Swapping it with more nutritious options can improve your health.
Plus, you can choose other delicious, grain-free alternatives, including:
- Sweet potato toast: Thin, toasted slices of sweet potato are nutritious, tasty, and versatile.
- Swiss chard or lettuce wraps: Wrapping sandwich ingredients in a leaf of Swiss chard or romaine lettuce can help reduce your calorie intake while boosting your vitamin, mineral, and antioxidant levels.
- Portobello mushroom caps: Portobello
mushroomsare packed with nutrients like B vitamins and selenium.
Enjoying an occasional sweet treat is perfectly healthy. However, eating sugary foods like candy too often can
Still, it’s easy to buy or make numerous naturally sweet candy alternatives. These include:
- Dried fruit: Dried fruits are a concentrated source of sweetness that delivers
more nutritional valuethan candy. Try swapping candy with small amounts of unsweetened dried strawberries, mango, or apples.
- Energy balls: Homemade energy balls pack a wealth of nutrients. Try this recipe, which balances sweet ingredients with protein-rich ones.
- Dark chocolate-covered fruit: Dunking fruits like banana slices or strawberries into antioxidant-rich dark chocolate is another healthy way to
satisfyyour candy cravings.
Making healthy swaps for everyday foods and beverages can be simple and delicious.
Plus, reducing your intake of foods that are high in calories and low in nutrients by eating more whole foods can significantly improve your overall health.
If you need more recommendations for healthy food and drink alternatives, speak with a healthcare professional.