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The easiest way to begin eating healthy is by finding healthy food swaps for what you already love.
Sometimes eating healthy can seem so complicated. We hear of all the different diets and plans people share and wonder what the best one is. That is why I believe that finding healthy food swaps for foods you love is a great place to start. There are popular diets such as Paleo, Ketogenic, Vegan, Dairy Free, Gluten Free, etc. Those diets do have many benefits but they are not the only way.
In this post, I will share healthy food swaps for popular items many enjoy.
Healthy Food Swaps:
Carbs
Not all carbs are bad. It is more about the quality of carbs that we should pay attention to. I prefer to purchase carbs that are free of glyphosate, herbicides, pesticides, and other chemicals. Glyphosate is also known as round-up and is considered a probable concern of cancer. Many of these carbs are sprayed with these harmful chemicals. This is why I opt for buying them with certified labels that say Organic and Free of Glyphosate. Many of us enjoy pasta, potatoes, and rice in our meals. That is why I found brands and healthy swaps for those items that I love.
- Jovial Pasta– I love this brand because the pasta is organic, glyphosate-free, gluten-free, artisan-crafted in Italy, and just as important, delicious. I also love that this brand has penne, spaghetti, fusilli, and more pasta types.
- Rice– This brand is not only organic, but I love that it’s Jasmine rice. I have found that it’s softer and fluffier.
- Quinoa– I love this organic carb because it’s fast to make and delicious. I also love that quinoa has about 8 grams of protein per cooked cup.
- Oats– These oats are glyphosate-free and have both quick oats, rolled oats, and steel-cut oats.
- Potatoes- I prefer to buy these organic.
- Sweet Potatoes- I prefer to buy these organic.
Proteins
When it comes to protein many of us who are not vegan enjoy meats, deli meats, poultry, and eggs as our sources of protein. I know that I still enjoy eating hamburgers, spaghetti with meat sauce, chicken dishes, bacon, sausage, and more. I have learned that not all protein sources are created equal. These are the healthy swaps to look for when grocery shopping.
When it comes to eggs it is best to opt for pasture-raised eggs, ideally organic. This is because these eggs come from hens that can roam freely outdoors and eat greens. Eggs that are not pasture-raised come from hens that are fed on GMO corn, live indoors, and are cramped together in small spaces. I prefer to eat eggs from healthy hens and therefore prefer pasture-raised eggs.
When it comes to meats it is best to eat organic chicken(pasture-raised is not sold in stores yet), grass-fed beef, grass-fed pork, and wild-caught seafood. This is because these animals can roam freely and are fed grass over grain. When it comes to seafood wild-caught is always better than farm-raised for the same reasons. Let’s just say that whatever these animals eat we also eat. That is why quality is so important.
One great place to get a meat subscription is Butcher Box. They offer naturally raised meat and seafood subscriptions. They source the meat, you create your butcher box of meats and seafood, and they deliver it to your door. It’s one way to get quality meat straight to your door.
However, if you are on a tighter budget check for an Aldi or Grocery Outlet near you. These supermarkets may carry some grass-fed meats for a lower price. I usually get my grass-fed ground beef and wild-caught salmon from these stores.
When it comes to deli meats I usually stay away from the deli counter. These meats are loaded with sodium and nitrates. I opt for chicken and turkey deli meats that are pre-packaged and have organic and pasture-raised on the packaging. I also make sure the ham is organic and uncured.
Fats
Quality fats are another essential part of a diet. That is why these healthy swaps are better for you. These good fats are unsaturated and have omega-3 fatty acids which have many health benefits.
- Avocado Oil– This oil is great for cooking, baking, and making salad dressings.
- Extra Virgin Olive Oil– This oil is also great for cooking and marinades. This brand is a product from Italy.
- Peanut Butter- This peanut butter only has 1 ingredient on the ingredient list, unlike many other popular brands. It’s peanut butter without all the other unnecessary junk ingredients.
- Almond Butter- This almond butter only has one ingredient as well.
- Nuts- These cashews are raw nuts made without unhealthy seed oils and sugar. Choose raw nuts of your choice over roasted nuts. These are made without highly inflammatory seed oils. Flavored nuts usually are loaded with sugar and sodium.
- Seeds- Chia seeds and Flaxseeds are a top choice. They are easy to sprinkle in juices or on meals.
- Cheese and Dairy- Opt for grass-fed or at least organic cheese. Never buy pre-grated. These are loaded with anti-caking agents. Opt for plain yogurt that is made from whole milk, and is organic.
- Avocados
Snacks and Healthier Sweets
This is the best part where you begin to realize that there are so many healthy food swaps for snacks we love. You don’t have to eliminate snacks, just switch them out for snacks that have food labels with easy-to-read healthier ingredients. This is a list of some, however, there are many healthier swaps available today.
- Graham Cracker Swap
- Chocolate Graham Cracker Swap
- Cheez-It Swap
- Cracker Swap
- Peanut Butter Oreo Swap
- Crunchy Chocolate Chip Cookie Swap
- Soft Baked Brownie Bar Swap
- Peanut Butter Chocolate Chip Bar Swap
- Nutty Banana Bread Bar Swap
- Dark Chocolate Almond Bar
- Pancake Mix
- Brownie Mix
- Vanilla cupcake & Cake Mix
- Chocolate cupcake & Cake Mix
- Pumpkin Muffin & Bread Mix
- Apple Cinnamon Muffin & Bread Mix
- Potato Chips
- Dorito Swap
- Chipotle BBQ Chips
- Cheeto Puff Swap
- Tortilla Dip Chip Swaps
- Sea Salt Tortilla Chips
- Churro Cinnamon Chips
- Mexican Wedding Cookie
- Mexican Shortbread Cookie
- Mexican Chocolate Cookie
- Popcorn
- Chocolate Bars
- Coconut Candy Bar
- Fruit Bars
- Beef Jerky Sticks
Favorite Bread & Tortilla Swaps
Condiments
This post was all about healthy swaps to help you with your grocery shopping.
