35 Healthy Food Swaps
One of the biggest humps for people to get over is the idea that eating healthy means feeling deprived. It used to be one of my humps too, so I can totally relate! Learning how to make healthy food swaps was a life changer for me, which is why I put this post together.
If you’re following Portion Fix/21 Day Fix Eating Plan, you’ll especially appreciate these healthy food swaps because they enable you to deconstruct meals that you’re used to eating and make them Fix compliant. THIS is the secret to not feeling deprived!
So, here you go! Here are 35 healthy food swaps that will allow you to enjoy many of the snacks and meals you love AND continue to eat healthy and lose weight on the 21 Day Fix:
| INSTEAD OF… | USE… |
|---|---|
| vegetable or canola oil | coconut oil |
| vegetable oil | applesauce |
| mayonnaise | mashed avocado or mustard |
| skim or lowfat milk | coconut or almond milk |
| sugar | stevia |
| juice or sports drinks | infused water |
| pasta | spaghetti squash |
| sugary smoothies | Shakeology |
| frappes | Café Latte Shakeology |
| margarine | real butter or ghee |
| regular potatoes | sweet potatoes/yams |
| flour tortillas | corn tortillas |
| bread | lettuce or brown rice cakes |
| sour cream | low or nonfat Greek yogurt |
| bottled salad dressing | olive oil & lemon or apple cider vinegar |
| rice | cauliflower “rice” |
| snack bar | raw nuts and un-sulfured dried fruit |
| croutons | toasted nuts |
| milk chocolate | 72% (or higher) dark chocolate |
| granola | steel cut oatmeal |
| iceberg lettuce | baby spinach |
| mashed potatoes | mashed cauliflower |
| hummus and pita bread | hummus and veggies |
| cheese and crackers | apples and unsweetened nut butter |
| regular cheese | goat or feta cheese |
| flavored or fruit-at-the-bottom yogurts | plain Greek yogurt with fresh fruit |
| cottage cheese | part skim ricotta cheese |
| bread and butter | whole grain bread dipped in extra virgin olive oil & balsamic |
| lean ground beef | lean ground turkey breast |
| rice or cous cous | quinoa |
| hamburger bun | whole grain English muffin or pita |
| ketchup | mustard or dried/fresh herbs |
| chips | air popped popcorn |
| bagel | whole grain toast or English muffin |
| fried eggs | hard boiled eggs |
Try a couple new swaps next week and see how it goes. Leave a comment and let us all know how it turned out. If you have a swap you love that you don’t see here, do share!
And, if you have ANY questions on general nutrition or specific to any of the Beachbody programs, we’re here to answer them for you. Just click on the button below and either Dave or I will get back to you.
