Healthy Swaps for a Healthier You

Written by Lizzy Lee, Illustrations by Mia Lee

Trying to have a healthier diet is a common New Year’s resolution for many people. While we are already one month into the new year, we can still make changes to be our healthiest selves. With these food swap suggestions, you can make small changes to your diet every day and sustainably head towards your goals.

Voluminous Snacks

I’m a big snacker. Especially as a college student on the go, it’s easy to grab a packaged snack before heading out the door. While it gets me by, I don’t always pick the most nutritious foods to snack on. One tip I have for fellow snackers is to choose voluminous foods. I personally really like popcorn like Skinny Pop. The volume to calories ratio is high with 40 calories per 1 cup. I’m a Costco girl so I get the supersize bags, but it is also sold in 100-calorie portioned bags.

High-volume foods also include fruits. I like to throw in a couple of mandarin oranges in my bag before I go to school. Fruits like oranges are great for on-the-go because they are naturally packaged in their peel so you don’t have to use any plastic to pack them.

Greens Over Whites

Vegetables, especially leafy greens, are very good for a balanced diet. There is a demonization of white starches and carbs like white rice and potatoes. I do think that white starches have their place in our diets, but if you want an alternative, switch to leafy greens. Vegetables are full of vitamins, fiber, and minerals. If you’re eating a poke bowl for example, maybe try some salad instead of white rice or half and half.

Nuts

As a snacker, I love to eat chips either on the go or when I’m watching a show. The problem is that most chips are processed and high in sodium and bad fats with little nutritional value. Healthy alternatives for salty, crunchy food are nuts. Nuts are a nutritious swap that contains healthy fats, protein, fiber, and other nutrients. Just make sure you’re eating them mindfully since nuts are also high in calories.

Dark Chocolate

If you have a sweet tooth like me, you could try having dark chocolate as a swap for your usual sweets. I don’t encourage you to completely ban baked goods from your diet because it can lead to a dangerous, restrictive path, but moderation is key. Quality dark chocolate’s main ingredient is cocoa and has less fat and sugar than other chocolate. Dark chocolate still contains fat and sugar but it also contains antioxidants, fiber, and minerals.

Take all these suggestions with a grain of salt. I’m not a licensed nutritionist or dietitian. These are all food swaps I’ve made in my personal life. By no means am I telling you that any one food is bad and you should never consume it. The goal is to find what works best for you and your lifestyle.