The food swap method involves replacing less nutritious foods and condiments with healthier alternatives that are just as satisfying. By making simple changes, you can significantly improve your overall diet quality, boosting your intake of essential nutrients. This method also encourages long-term healthy habits that can enhance your well-being and support better health for the future.
Wondering what you should swap? Nutrition Mama recommends going from...
- White bread to whole grain bread
- Soda to sparkling water and herbal tea
- Chips to air-popped popcorn and veggie chips
- French fries to baked sweet potato fries
- Candy to dark chocolate and fruit
- Mayo to avocado and Greek yogurt
- Store-bought dressings to olive oil and vinegar
- Ice cream to frozen yogurt and banana ice cream
- Pasta to zoodles and whole wheat pasta
- Processed meat to lean meat and plant-based meat
- Sugary cereal to oatmeal and whole-grain cereal
- Snack bars to homemade energy balls
- Artificial sweeteners to honey and stevia
- Margarine to grass-fed butter and ghee
These suggestions include lower sugar, fewer refined carbs, more vitamins, extra fiber, less sodium and added probiotics.
