8 Healthy Swaps for Everyday Food and Drinks

1. Use a homemade, low sugar creamer instead of coffee creamer

Creamer gives coffee a smooth, sweet taste and comes in a variety of flavors.

However, coffee creamer is typically packed with added sugar, often in the form of high-fructose corn syrup. This sweetener is linked to several negative health effects, such asTrusted Source:

• weight gain
• insulin resistance
• obesity
• liver disorders
• diabetes

Coffee creamer substitutes are surprisingly easy to make.

Here’s a recipe for a dairy-free creamer alternative that’s low in added sugar:

• One 13.5-ounce (400-ml) can of whole or reduced-fat coconut milk
• 1 tbsp (15 ml) of maple syrup
• 1 tsp (5 ml) of vanilla extract

Place the ingredients in a bottle or glass mason jar and shake well. Keep it in the refrigerator for up to 1 week or freeze in ice cube trays for long-term storage.

You can also add a dash of cinnamon, coconut extract, or a pinch of pumpkin pie spice for a seasonal twist.

Shake your creamer well before using it.

2. Drink sparkling water, green tea, or kombucha instead of soda

There are many negative health effects of drinking soda and other sugary beverages. For example, soda is associated with an increased risk ofTrusted Source:

• diabetes
• obesity
• metabolic syndrome
• fatty liver diseaseTrusted Source

Switching to diet soda may also increase your riskTrusted Source of conditions like metabolic syndrome and stroke.

Some healthy fizzy drink alternatives for soda include:

• infused sparkling water
• sparkling green tea
• kombucha

Keep in mind that plain water is your best bet for staying hydrated and managing your weight.

3. Try oatmeal, chia pudding, or a yogurt parfait instead of sugary cereal

A bowl of cereal is a staple breakfast for many people. But, most cereals are high in sugar and low in filling nutrients like protein and fiber.

What’s more, sugary cereals marketed to children are often packed with high-fructose corn syrup and artificial food dyes like Red Dye 40. These have been associated withTrusted Source behavioral issues in children.

For a healthier alternative, choose one of the following high protein, high fiber breakfasts:

• oatmeal topped with berries and nuts
• chia pudding
• muesli
• plain Greek yogurt with berries, unsweetened coconut, and crushed almonds

4. Choose a healthy or homemade granola bar

Granola bars are a go-to snack choice for many people. Yet, most popular granola bars are filled with added sugars and other sweet ingredients, such as chocolate chips or candy coatings.

That said, some brands manufacture healthy choices that use whole foods and include protein and fiber, such as:

• Thunderbird
• RX
• KIND Bars
• Autumn’s Gold

Additionally, try making homemade granola bars. They’re typically low in added sugar and use healthy ingredients like nuts, oats, seeds, coconut, and dried fruit.

5. Try teas and coffee instead of energy drinks 

Energy drinks may help increase your concentration and focus, as well as physical energy.

However, according to the National Center for Complementary and Integrative Health (NCCIH)Trusted Source, energy drinks are associated with several health issues, including:

• heartbeat abnormalities
• hypertension
• anxiety
• sleeping troubles
• cardiovascular issues

Energy drinks are also loaded with added sugars.

Instead, some healthier, unsweetened caffeinated drinks may help perk you up. These may include:

• green tea
• black tea
• oolong tea
• yerba mate
• coffee
• matcha

These energy drink alternatives may offer other benefits as well. For example, green tea is packed with antioxidants that may help boostTrusted Source your heart, skin, and brain health.

Lifestyle changes like eating a nutritious diet and exercising may also help you stay alert without relying on stimulants.

6. Enjoy homemade chips or roasted chickpeas instead of chips

With their salty taste and crunchy texture, chips are a satisfying snack.

However, most store-bought potato chips are usually highly processed. This means they’re full of added ingredients that aren’t good for you, such as sugars and food dyes.

That said, some healthy chips are available, which are typically made with whole foods.

Alternatively, you can try making some healthy chip substitutes, including:

• Baked potato chips: The Chron’s and Colitis Foundation‘s tasty recipe uses only potatoes and seasoning.
• Kale chips: Low in calories but packed with nutrients, kale chips are a great snack. You can make your own by following this recipe.
• Beet chips: Beets are brightly colored vegetables that have anti-inflammatoryTrusted Source, anticancer, and antioxidant properties. They’re delicious when made into nutrient-dense, crunchy chips.
• Roasted chickpeas: Chickpeas are loaded with fiber and magnesium, a mineral that’s importantTrusted Source for blood sugar control and nerve function. Follow this recipe to make crispy chickpeas for a chip alternative.

You can also make chips in the oven with other vegetables, such as plantains, zucchinis, and parsnips.

7. Try whole grain, sprouted bread instead of white bread 

Lots of people prefer the soft, pillowy texture of white bread over heartier breads like whole wheat or rye. Yet, white bread offers little nutritional valueTrusted Source, as it’s low in fiber, protein, vitamins, and minerals.

Swapping it with more nutritious options can improve your health.

Try a whole grain, sprouted bread like Ezekiel bread. It’s high in protein and fiber, and the sprouting process may increase the availabilityTrusted Source of certain nutrients.

Plus, you can choose other delicious, grain-free alternatives, including:

• Sweet potato toast: Thin, toasted slices of sweet potato are nutritious, tasty, and versatile.
• Swiss chard or lettuce wraps: Wrapping sandwich ingredients in a leaf of Swiss chard or romaine lettuce can help reduce your calorie intake while boosting your vitamin, mineral, and antioxidant levels.
• Portobello mushroom caps: Portobello mushroomsTrusted Source are packed with nutrients like B vitamins and selenium.

Other alternative bread options include cauliflower bread, flax bread, and 100% rye bread.

8. Eat dried fruit or dark chocolate instead of candy

Enjoying an occasional sweet treat is perfectly healthy. However, eating sugary foods like candy too often can increase your riskTrusted Source of conditions like obesity, diabetes, and heart disease.

Still, it’s easy to buy or make numerous naturally sweet candy alternatives. These include:

• Dried fruit: Dried fruits are a concentrated source of sweetness that delivers more nutritional valueTrusted Source than candy. Try swapping candy with small amounts of unsweetened dried strawberries, mango, or apples.
• Energy balls: Homemade energy balls pack a wealth of nutrients. Try this recipe, which balances sweet ingredients with protein-rich ones.
• Dark chocolate-covered fruit: Dunking fruits like banana slices or strawberries into antioxidant-rich dark chocolate is another healthy way to satisfyTrusted Source your candy cravings.

Takeaway

Making healthy swaps for everyday foods and beverages can be simple and delicious.

Plus, reducing your intake of foods that are high in calories and low in nutrients by eating more whole foods can significantly improve your overall health.

If you need more recommendations for healthy food and drink alternatives, speak with a healthcare professional.