Healthy Swaps
Swap white rice with this whole grain to boost fiber and nutrients.
What is quinoa?
This "healthy" breakfast item can contain more sugar than a candy bar.
What is granola?
This part of the grain is removed in white flour but kept in whole wheat.
What is the bran?
These plant-based proteins are a great meat substitute in tacos and chili.
What are lentils or beans?
This simple beverage is the healthiest hydration option.
What is water?
A healthy alternative to sour cream in dips and toppings.
What is Greek yogurt?
Flavored versions of this dairy drink can have up to 25g of sugar per serving.
What is yogurt?
These canned items are often high in sodium and preservatives.
What are soups or beans?
This green veggie is packed with protein and calcium.
What is spinach?
Replace soda with this bubbly drink for fewer calories.
What is sparkling water?
Instead of potato chips, try these crunchy green snacks.
What are Seaweed chips?
This popular salad topping often adds unnecessary sugar and fat.
What is dried fruit with added sugar?
Choose this form of fruit instead of juice for more fiber.
What is whole fruit?
A complete plant protein made from soybeans.
What is tofu?
This milk alternative is low in calories and often fortified with calcium.
What is almond milk?
Replace regular pasta with this spiralized vegetable.
What is zucchini (zoodles)?
This common bottled product used on pancakes is mostly high-fructose corn syrup.
What is pancake syrup?
Processed meats like these increase cancer risk.
What are bacon, ham, or deli meats?
This seed is a great plant-based source of omega-3 fatty acids.
What is chia seed?
This trendy drink is made from fermented tea and may aid digestion.
What is kombucha?
This nut butter is a healthier swap for peanut butter for those with allergies.
What is almond or sunflower seed butter?
Instead of sugary cereals, try this whole-grain, no-sugar option.
What is oatmeal (with fresh fruit)?
This highly processed cooking oil is often found in fast food and snacks.
What is hydrogenated vegetable oil?
These little green legumes are often used in hummus.
What are chickpeas?
This homemade drink uses fruit and herbs to flavor water without added sugar.
What is infused water?