Easy, Healthy Diet Swaps


As summer advances and more sunny days appear, I am reminded that lake-days and tanning dates with my girls are ahead of me. Living in a small lake town, leads to almost all of my extra time being spent either swimming or laying out on the dock. I can’t wait for the sunshine, but not quite bikini ready, I am trying to boost my work out routine for the summer along with making healthy dieting choices. Here is a list of some of my favorite diet swaps to stay on track while still eating my favorites.

Out: Milk chocolate

In: Dark chocolate

Why: Dark chocolate is a large source of antioxidants that protect cells from age-related damage; milk chocolate contains significantly smaller amounts. An added plus about chocolate is that its fat doesn’t raise cholesterol.

Source: The Oprah Magazine (Health and Wellness, Issue: October 2006)

Out: White potatoes

In: Sweet potatoes

Why: Baked, roasted, or mashed, sweet potatoes offer the same comfort-food taste and feelings of white potatoes, but with much more nutrition. One medium sweet potato has all the vitamin A you need, plus 57% more fiber and 55% more vitamin C than white potatoes.

Source: Whole Living (Simple Food Switches for a Healthier Diet)

Out: Mayonnaise

In: Avocado

Why: Condiments bring extra, unwanted calories to any sandwich, but eating it plain isn’t an option either. Instead of using Mayonnaise, try spreading avocado to add flavor. Each tablespoon of this buttery fruit has about half the fat of low-fat mayonnaise as well as half the calories. They offer great amounts of fiber, folate, niacin, and vitamins B6 and K, but are also heart-friendly because of their mono-saturated fat.

Source: Whole Living (Simple Food Switches for a Healthier Diet)


Out: Coffee drinks with whole or 2% milk and whip

In: Coffee drinks with skim milk and no whip

Why: A typical 16-ounce mocha latte is approximately 360 calories and has 19 grams of fat, 10 of which are saturated fat. Ordering it with skim milk and no whip, it’s only about 220 calories with 2.5 grams fat, 0.5 grams of that being saturated fat.

Source: WebMD (11 Simple Steps to a Healthy Diet)


Out: Ice cream

In: Frozen banana

Why: This switch offers plenty of potassium, folate, and vitamin C. If you have extra time, you can even throw the banana in a food processor to give it the same creamy texture as fattening soft serve.

Source: Health (24 Food Swaps That Slash Calories)

I hope this list of my favorite swaps, inspires you to also make healthy swaps in your diet. If you have favorite swaps or suggestions, please leave a comment below!

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *