These simple food swap ideas can help cut down on sugar, salt and fat in your and your diet, plus discover easy ways to make a swap when you next shop.
Even just 1 or 2 everyday swaps can really make a difference and go a long way to making each day healthier – but the more swaps you make, the better!
Sip on Detox teas throughout the day or make this daily cleanse drink first thing in the morning; use 12-16 oz water, 2 Tbsp apple cider vinegar, 2 Tbsp lemon juice, tsp of cinnamon & stevia.
Eat Breakfast! It fills you up so you don’t overeat throughout the day and gets your metabolism going. Each meal / snack should have PROTEIN, FAT & FIBER.
Protein (4 oz per meal) - Lean low-calorie meats, like: Cold water fish, wild salmon, Alaskan halibut, sole, sardines, wild scallops, tilapia, tuna, chicken breast, turkey breast (also ground) can be used instead of hamburger or try ground bison. Read labels and only buy meats with close to 40 calories per oz for weight loss/maintenance.
Healthy Fats (1-3 serving per day) – Give energy, brain power and make you feel fuller longer. Nuts, seeds, olives, avocados, salmon, olive oil, coconut oil. Do not consume more than ¼ cup of nuts/seeds daily due to high calories.
Fiber (25+ grams daily) – Makes you feel fuller longer and helps with digestion. Beans, brown rice, oats, quinoa, sweet potatoes, dark leafy greens, artichokes, avocados and raspberries. Mix beans & rice together to make a complete protein.
Keep fruits to 1-2 servings per day. Best options: Berries, grapefruit, lemon/limes & avocado.
Prepare meals ahead of time to omit unhealthy high calorie snacking. Always have a snack on hand – protein bar, nuts, cut veggies, hummus, tuna/salmon pack.
Minimize cheese, dark & fatty meats, anything processed.
Omit Dairy, Gluten, Peanut, Corn, Sugar, Egg & Soy to rid yourself of allergies, hormone imbalances, inflammation, belly bloat and to have more energy:
Reduce Stress, drink more water and get adequate sleep. Water is the most important catalyst in losing weight and keeping it off. Eight – 10 glasses per day & more with exercise and hot climates. See my Health Guides on Water & Sleep.
Healthier Alternatives
Instead of Sugar or other sweeteners –use Stevia, Truvia or Splenda.
Milk – use a non-dairy substitute like almond milk, there are many nut & seed options out there now, buy unsweetened carton and simply add stevia to the entire container.
Vegetable Oils – only use Extra Virgin Olive Oil, or Avocado Oil for high heat cooking.
Yogurt - buy unsweetened plain greek yogurt – add fruit and stevia.
Chocolate – blend cocoa powder & stevia.
Peanut butter – buy powdered peanut butter for much lower calories & fat.
Potato chips – instead try a baked sweet potato or veggie chips.
Chew sugerfree gum to curb a sweet tooth –like Peelu or Pur made with Xylitol (Amazon).
Add greek yogurt, cinnamon, avocado & fiber to smoothies.
Add fiber to feel full – You can mix psyllium husk powder in water and drink or take capsules, it is an inexpensive choice that has no fillers.
Add collagen powder to help you feel full longer and for protein. Add to coffee, milk substitutes, yogurt, smoothies, soups. baked goods, pancakes, muffins, cookies,
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