7 Easy Healthy Food Swaps

We all know we should be eating healthier but it can seem like so much work! Google “healthy meals” and you’ll find pages and pages of long, complicated recipes. It seems like the only way to eat healthy is to spend tons of extra time cooking.

If you don’t have time to search for new healthy recipes or spend hours cooking complicated dishes, there is hope! In fact, there are dozens of simple, easy, quick swaps you can make to your normal eating habits to boost your health.

Swapping out just a few ingredients for healthier versions each day can –

  • Greatly boost your intake of crucial vitamins and minerals
  • Reduce your intake of refined sugars and unhealthy fats
  • Help you cut excess calories and maintain healthy blood sugar levels

Here are 7 easy, healthy food swaps you can try.

Banana “Ice Cream”

Have a late night craving for ice cream? That much sugar isn’t good any time of day but especially when you are about to sleep and need to give your body (and blood sugar levels) a break.

The quickest, easiest swap? Banana ice cream! Pop a few bananas in the freezer the next time you see them starting to go bad. When your next ice cream craving hits, drop them in a blender until they are smooth as ice cream. For a bit of extra flavor, top with your favorite fruits or nuts.

Lettuce Wraps

Love a good tortilla wrap? Swap out the extra carbs for a simple piece of lettuce. Lettuce wraps can be filled with anything you like – from stirfry to sandwich ingredients.

The best part is that you are trading processed flour or corn tortillas for vitamin K packed lettuce. Besides vit K, lettuce is also made up mainly of water so it can be hydrating without extra calories.

Cauliflower Rice

If you often add rice to your lunch or dinner meals there is an easy way to boost the nutrients and sneak in an extra portion of vegetables. Cauliflower rice!

Swap out your standard white rice for the foodie trend. Cauliflower rice is made by roughly chopping cauliflower before running it through a food processor. The result is a look-alike “rice” with a huge boost in nutritional value.

Nutritional Yeast Seasoning

Are you someone who just needs an extra boost of flavor no matter what you are cooking? Unfortunately, it’s all too easy to reach for a salt heavy, bouillon cube or stock cube. These processed little cubes are often packed with sodium and MSG and super unhealthy!

An easy, quick swap is nutritional yeast. Packed with flavor, the seasoning also contains vital nutrients like vitamin B, niacin, folic acid, zinc, and vitamin D.

Veggie Spirals

Most pasta is made with refined flour and doesn’t have much nutritional value. You can top it with healthy veggies and sauce but the core ingredient still weighs the dish down.

Instead, swap your noodles for veggie spirals. Made with a special spiralizer, these “noodles” can be made by simply spiral cutting vegetables like zucchini, sweet potatoes, beets, or cucumber.

Greek Yogurt

One of the quickest ways to add healthy food to your breakfast? Swap out your normal yogurt for a greek yogurt version.

While yogurts are marketed as healthy, many are packed with added sugars. Greek yogurt options are usually offered with healthier levels of sugar or if you opt for the plain version, no added sugar. Instead, top your yogurt with your own healthier sweeteners like honey or fruit.

Plus greek yogurt will keep you feeling fuller for longer without any extra calories thanks to the higher protein levels over normal yogurt.

Whole Grains

If you just can’t give up bread and carbs, an easy healthy food swap is to choose whole grain versions. Whole grains are made with the bran intact meaning they maintain higher levels of nutrients such as magnesium, vitamin B, and fiber.

Look for whole grain rice, oats, quinoa, and flour as well as whole grain bread, crackers, bagels, etc. Don’t be fooled though – labels like “multi-grain” or “100% wheat” don’t mean whole grain or whole grain wheat. Labels should specify “whole grain” if they are truly the healthier alternative.

Healthy Food at Eric’s Health Food Shoppe

If you are ready to finally give your body the healthy food it deserves, come by Eric’s Health Food Shoppe to see our full selection of organic foods, health snacks, and vitamin supplements. We’d love to help you find the perfect, easy healthy swaps for your favorite foods.

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