Healthy Swaps for a Healthy Diet


With these 7 simple changes in your diet you can cut calories, reduce inflammation and overall have more energy. These swaps will keep you full and satisfied while not creating blood sugar spikes and decreasing some fat in your diet.

Sour cream → Plain Greek Yogurt

Using greek yogurt instead of sour cream will cut the calories in half. You will still get that tangy, creamy flavor, but with less guilt.

Mayo → Mustard

Mayonnaise is high in fat and calories, but mustard has minimal to no calories. Plus mustard adds a little extra spice to your food. Next time put mustard on your sandwich or hot dog.

Soda → Flavored Sparkling Water

Sodas are very high in calories and in sugar, so grab a sparkling water next time. There are many different flavors that taste like there is sugar in it, but they are often 0 calories and 0 sugars.

Ranch or Blue Cheese Dressing → Vinaigrette Dressing

Skip the creamy dressing and try a vinaigrette on your salad. Often the dressing is what adds calories to a salad. Vinaigrettes are low in calories, but still very flavorful.

Potato Chips → Popcorn

Ditch the chips and switch to popcorn when you need a filling snack. Popcorn has less calories and fat, plus you can flavor your popcorn with your favorite season like chili powder.

Sweetened Almond Milk → Unsweetened Almond Milk

Skip the sweetened almond milk! You can barely taste the difference and slash the calories in the process. Next time you are gonna have a bowl of cereal, try an unsweetened almond milk in it.

White Rice → Riced Cauliflower

Dump the white rice and go for riced cauliflower. It has a fourth of the calories, but still gets you full. You can still season it like you would rice or serve chicken on top.

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