People nowadays are focusing on healthy eating and looking for healthy options. In this article we will explore healthy alternatives to common foods. People often have this misconception that eating healthy means giving up your favorite foods, but that’s not the case. You can do some easy swaps to ensure you are eating clean and healthy.
Making small changes in your dietary approach could take you a long way in terms of your physical, mental, and emotional health. Here is a list of some healthy alternatives to common foods that you eat regularly.
1. Swap White Bread for Whole-Grain or Sprouted Bread
Bread is bread but you can ensure you eat the healthiest version by swapping white bread for whole grain or sprouted bread. Now the question arises of why one should swap the bread in the first place. Well, here is your answer:
- Why Switch: Whole-grain and sprouted breads retain the grain’s natural fiber, vitamins, and minerals, while white bread is processed and stripped of nutrients. In order to focus on healthy eating you need to focus on nutrients which you can get from whole grain or sprouted bread.
- Benefits: The switch will also give you multiple health benefits. Whole-grain and sprouted options have a lower glycemic index, helping to stabilize blood sugar levels. They are also more filling, which can help control hunger and cravings.
- Try This: Look for 100% whole-grain or sprouted bread to swap with your regular bread. Ezekiel bread is a popular sprouted option that’s nutrient-dense and easy to find.
2. Choose Greek Yogurt Instead of Regular Yogurt or Sour Cream
If you like to eat yogurt then why not choose the healthiest option. Greek yogurt is better than your regular yogurt or sour cream.
- Why Switch: You need to make the switch because Greek yogurt is packed with protein and contains fewer added sugars than most regular yogurts. It also provides probiotics, which support gut health. To maintain your health you just have to make a simple swap.
- Benefits: Choosing Greek yogurt is beneficial because of its high protein. Higher protein helps with satiety, and probiotics can aid digestion. You can also replace your source cream with Greek yogurt and use it instead in dips, sauces and dressings.
- Try This: Use plain Greek yogurt with fresh fruit and a drizzle of honey for a healthy breakfast or snack, or add it to savory dishes in place of sour cream.
3. Replace White Rice with Quinoa or Cauliflower Rice
For a healthy and balanced meal you need to consume nutrients including macronutrients (proteins, fats and carbohydrates) and use complex carbohydrates because that is what your body needs. So instead of consuming white rice, you can choose quinoa or cauliflower rice.
- Why Switch: Quinoa is a complete protein with fiber and essential nutrients, while cauliflower rice is low-carb, low-calorie, and vitamin-rich which ensures a healthy alternative to white rice.
- Benefits: Benefits of replacing white rice with healthy alternatives ensures you consume more vitamins, minerals, and protein than white rice, which is mainly composed of carbohydrates.
- Try This: Use quinoa in salads, stir-fries, or as a side. Cauliflower rice can be cooked similarly to rice and used in grain bowls or as a base for curries.
4. Opt for Zucchini Noodles or Spaghetti Squash Instead of Pasta
- Why Switch: You must have tried to look for a healthy alternative of foods including your pasta, right? So here is your healthy option—Zucchini noodles and spaghetti squash are low-carb, low-calorie alternatives that add extra vegetables to your meal.
- Benefits: Zucchini noodles or spaghetti squash have vitamins A and C, fiber, and antioxidants, which make them more nutrient-dense than traditional pasta.
- Try This: Pair zucchini noodles or spaghetti squash with your favorite pasta sauce for a satisfying, veggie-forward meal.
5. Substitute Butter with Avocado or Olive Oil in Cooking
While cooking you must be using butter or other alternatives, but here is another alternative that is healthier. Switching butter with avocado oil or olive oil while cooking could make your food more nutritious.
- Why Switch: Avocado and olive oils are rich in heart-healthy monounsaturated fats, while butter contains saturated fats is not good for your cardiovascular health.
- Benefits: These oils help improve cholesterol levels and offer anti-inflammatory benefits, supporting heart and brain health.
- Try This: Use mashed avocado on toast or in baking, and olive oil for cooking and salad dressings.
6. Swap Potato Chips for Popcorn or Baked Veggie Chips
People who are a fan of potato chips but are focusing on their health—are you looking for healthy alternatives because we got some for you. You can swap your potato chips or popcorn or baked veggie chips.
- Why Switch: Switching to popcorn is beneficial because it is a whole grain that’s low in calories and high in fiber, while veggie chips provide additional nutrients from vegetables.
- Benefits: These alternatives are often lower in unhealthy fats and calories, making them better options for mindful snacking.
- Try This: Opt for air-popped popcorn seasoned with herbs or spices, or make your own veggie chips by baking sliced sweet potatoes, beets, or kale.
7. Replace Sugary Breakfast Cereals with Oatmeal
While focusing on your health the first thing you need to do is avoid sugar and sugary foods and beverages. You can find multiple options to replace your sugar. Remember, first you have to focus on replacing sugary breakfast. Replace it with oatmeal and start your day with a healthy meal.
- Why Switch: You know you have to avoid sugar while on your health journey. You will have sugar cravings throughout your day if you start your day with a sugary breakfast. You need to replace your breakfast cereals with oatmeal because many cereals are high in sugar and low in fiber. Oatmeal, especially steel-cut or old-fashioned oats, offers complex carbs and fiber. There are other ways to eliminate sugar cravings or deal with them. For more information you can read: https://www.desinutrition.ca/blog/how-to-overcome-sugar-cravings-during-weight-loss
- Benefits: Oatmeal helps stabilize blood sugar, supports digestion, and keeps you fuller for longer.
- Try This: Add fresh fruit, nuts, and a sprinkle of cinnamon to oatmeal for a nutrient-packed, satisfying breakfast.
8. Choose Dark Chocolate Instead of Milk Chocolate
For the chocolate lovers, you don’t have to give up your love for chocolate when you are focusing on your health journey. All you have to do is swap milk chocolate with dark chocolate.
- Why Switch: Dark chocolate contains less sugar and more cacao, which is rich in antioxidants and minerals like magnesium.
- Benefits: Dark chocolate supports heart health, mood, and cognitive function, making it a healthier treat.
- Try This: Look for chocolate with at least 70% cacao for maximum benefits, and enjoy a small portion to satisfy your sweet tooth.
9. Swap Creamy Salad Dressings for Vinaigrettes or Homemade Dressings
Another healthy alternative for common foods include vinaigrettes or homemade dressing instead of using creamy salad dressings.
- Why Switch: Many creamy dressings are high in calories, sugar, and unhealthy fats, while vinaigrettes are generally lighter and healthier.
- Benefits: Vinaigrettes provide healthy fats from oils like olive or avocado, and you can control the ingredients when you make them at home.
- Try This: Make a simple vinaigrette with olive oil, vinegar, mustard, and herbs, or add fresh citrus juice for extra flavor.
10. Use Lettuce Wraps Instead of Buns or Tortillas
You can replace buns and tortillas with lettuce wraps to make your meals nutritious.
- Why Switch: Lettuce wraps cut down on refined carbs and calories, while adding more vitamins and fiber.
- Benefits: This swap can help reduce calorie intake while boosting nutrient content, especially useful for those following a low-carb diet.
- Try This: Use sturdy lettuce leaves like romaine or iceberg to wrap burgers, tacos, or sandwiches for a fresh, crunchy alternative.
11. Substitute Soda with Sparkling Water or Herbal Tea
Keeping you hydrated throughout the day is necessary for your specific health goals and overall health as well. Drink water throughout the day instead of soda or sugary beverages. Replace them with sparkling water or herbal tea.
- Why Switch: Soda is loaded with sugar and empty calories, while sparkling water and herbal tea are refreshing, calorie-free options.
- Benefits: Reducing sugary drink intake can improve blood sugar control, support weight management, and reduce risk of chronic diseases.
- Try This: Flavor sparkling water with fresh lemon, lime, or berries, or enjoy herbal teas like mint or chamomile for a hydrating alternative.
12. Replace Mayonnaise with Hummus or Mashed Avocado
Mayonnaise is a must in a few recipes for some of you. But it is not a healthy option. You can replace mayonnaise with hummus or mashed avocado.
- Why Switch: Hummus and avocado provide fiber, healthy fats, and a range of vitamins, unlike mayonnaise, which is mainly fat and calories.
- Benefits: These alternatives support heart health, and they add a rich, creamy texture that’s perfect for sandwiches and wraps.
- Try This: Spread hummus on sandwiches, or use mashed avocado as a creamy base in wraps and burgers.
Frequently Asked Questions
What are the healthier options for food?
Ans. The healthier options for food are natural food sources including animal and plant-based foods both. You can include fruits and vegetables, nuts and seeds, legumes and lentils, milk and milk products, chicken and eggs in your diet for a healthy dietary approach.
How to replace junk food with healthy food?
Ans. You can replace junk food by adding more natural foods in your diet. For instance, make fruits and vegetables a major part of your diet. Instead of eating chips, crackers and desserts as a snack, go for nuts and seeds, or carrot sticks. Drink more water and avoid sugary beverages. Get more sleep and move your body frequently. These are just a few tips to start with.
