5 Food Swapportunities for Healthier Eating

Enjoy these 5 food swapportunites for healthier eating. These are substitutions that you can easily implement that will be healthier and lower in calories.  There are a few substitutions I have implemented in my home and have been loving.  Please note that these recommendations are to make a swap in ingredients.  These are not meant as a hall pass to go all out and increase your intake.   A swapportunity will allow you to continue loving your current favorite recipes while making them healthier without sacrificing on flavor. 

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5 Food Swapportunities for Healthier Eating

1. White Sugar- the Swapportunity 100% Pure Maple Syrup

Why? 100% Pure Maple Syrup is a healthier alternative to granulated sugar for a host of reasons.  Maple Syrup contains more than 24 antioxidants, pre and probiotics, and more.  It also does not cause the sugar crash that white sugar causes.   

Note:  This is 100% pure maple syrup and not “pancake syrup” as some bottles say.  Also, depending on what you are using this as a substitute it may impact the overall flavor.   

Substitution amount: ¾ – ½ of the recipes sugar amount for maple syrup. 

* I traditionally use the ½ ratio and have found that this is plenty sweet and delicious!  Each recipe is going to be unique so you may need to monitor liquids and overall sweetness. 

Related article: I’m a Dietitian, and This Is the One Sweetener I Keep in My Kitchen to Replace Sugar

2. Sour Cream- the Swapporunity plain 2% Greek Yogurt

Why? More protein, fewer calories, better overall nutritional value.  I find this one to be a no brainer.  To me, it tastes exactly the same and has so many more health benefits. 

Substitution amount: 1 for 1

3. Milk- the Swapportunity Almond Milk

Why? Almond milk is lower in calories, higher in Calcium and Vitamin D & Vitamin E when compared to whole milk, 2% milk, and nonfat milk.  Note that Almond Milk does have less protein than cows milk.  The benefits of additional vitamins and fewer calories outweigh the decrease in protein seeing as milk is normally additive to other foods and is not commonly used for its protein content.  For baking, I find that this does not change the flavor.  In a bowl of your favorite cereal, you will definitely notice it. 

Substitution amount: 1 for 1

** Buttermilk is another high-calorie delicious item commonly used in pancakes, waffles, and biscuits.  1 Cup of 2% buttermilk has 137 calories.  Substitute 1 Cup Almond Milk + 1 tbsp lemon juice. Let sit for 5-10 minutes before use and it will start to thicken up. 

Related article: 7 benefits of almond milk

4. Bread Crumbs- the Swapporunity Homemade Dried Bread

Why: Breadcrumbs purchased in the canister from the grocery store often contain high levels of sodium, corn syrup, and preservatives.  They last on the shelf forever.  I prefer to use the ends or butts of the bread loaves I have.  These are often unwanted slices of bread that frequently get thrown away.  Instead, I use them to make breadcrumbs.  Place the bread in a toaster at a low setting.  Once slightly toasted throw into a blender and pulse.  This will turn into breadcrumbs.  I often store these in a baggie in my freezer.  Making this swap will save you money (don’t need to buy the canister of bread crumbs at the store) and be a far healthier alternative.

Substitution amount: 1 for 1

Related article: Healthy Alternatives to Bread Crumbs in Recipes

5. Chips- the Swapportuniy Popcorn

Why? A study on popcorn vs. potato chips found that people felt more full from 15 calories of plain air-popped popcorn than 150 calories of potato chips.  I recommend making popcorn fresh in a pot on the stove.  Then pour a small amount of olive oil and sea salt over.  This will tackle your salty craving and fill you up much more than chips will. 

Substitution amount: 1 for 1 (Note: popcorn will fill you up more than chips and who can never stop after just 1 cup of chips)

Related article: Popcorn Nutrition Facts: A Healthy, Low-Calorie Snack?

Bonus Food Swapportunity for Healthier Eating

Water! You all know this but I have to mention it.  Drink water.  Don’t go for that soda or even diet soda.  If you get sick of just water, have fun with it.  Add different fruits and herbs to change the flavor.  Personally, I am not a fan of all the seltzer waters because it tastes like it’s trying to be soda and failing.

These are 5 easy food swapportunities for healthier eating that you can make in your kitchen that will result in fewer calories consumed and an overall healthier diet.  If you try any of these or already use some of these, please tell me about it in the comments below.  Also, if you have any favorite food substitutions that I did not mention, let me know!

All Calories from USDA

For more healthy eating be sure to see my Recipes.