Healthy Food Swaps: 11 Swaps for Weight Loss [2022 EDITION]

What if we told you there are some simple healthy food swaps you can make to start losing weight? It’s true! When you implement the smart swaps we’ve listed below, you can enjoy the flavors you love while eating foods that bring a lot of health benefits to your diet. Read on to start swapping and losing weight.

For a veggie boost

1. Instead of a taco shell, do a lettuce wrap. One of the main benefits of doing a lettuce wrap is that it cuts down on calories. Lettuce also has beneficial nutrients like vitamins A and C. Give iceberg lettuce, romaine, or large spinach leaves a try to change up the flavor and texture of your wraps.

2. Instead of pasta, use spaghetti squash or zucchini noodles. Both spaghetti squash and zucchini are great low-carb alternatives. Spaghetti squash is low in calories and high in fiber. It is also a lot of vitamins, minerals, and antioxidants. Zucchini is also low in calories and full of vitamin C, potassium, and magnesium. Slice your zucchini into thin ribbons or use a spiralizer for a pasta-like dish.

3. Instead of rice, try cauliflower rice. Cauliflower has earned the title of most versatile veggie. This vegetable can be riced, mashed, or even blended into smoothies. It has a ton of nutrients, is high in fiber, and is a great source for antioxidants.

To get some heart-healthy fats

4. Instead of mayo, sub in avocado. Did you know this healthy food swap is technically a fruit?! This unique fruit is high in healthy fats. Avocados are also full of nutrients like vitamins K and C. And, an avocado has more potassium than a banana. Spread this super fruit on your sandwiches and wraps or top your salads with it for a flavorful boost in nutrients.

Reduce the added sugar in your diet

5. Instead of soda, drink sparkling water. The benefits of drinking this swap is that contains no sugar or calories. Sparkling water is hydrating and can also improve digestion. Add some flavor to your sparkling water and get a boost of energy with our H2Energy.

6. Instead of ice cream, dish up greek yogurt with fruit. Greek yogurt is lower in sugar, higher in protein, and packed with probiotics (which are great for gut health). Greek yogurt is also packed with vitamin B12, which is needed for energy and healthy brain function. Top your yogurt with berries for antioxidants, fiber, and nutrients.

7. Instead of a candy bar, eat energy bites or a protein bar. Hankering for something sweet? Reach for energy bites or a protein bar. (Profile members say Profile protein bars taste like candy!) These two options keep the sugar low while being high in protein, fiber, healthy fats, and nutrients. Both are the perfect snack!

Get more fiber

8. Instead of a potato, use jicama. Wait … jicama what?! Jicama is a root vegetable like a potato; and, it can be cooked in similar ways to a potato. It is packed with nutrients, fiber, and antioxidants while being low in sugar, calories, and fats. Here is our favorite jicama recipe.

9. Instead of potato chips, snack on popcorn. When air-popped and lightly-seasoned, popcorn is one of our favorite healthy food swaps. It is a great healthy snack option. It is full of fiber, packed with protein, gluten-free, and low in calories. Since it is high in fiber, it is more filling.

For plant-based alternatives

10. Instead of milk, use unsweetened almond milk. Almond milk is a great plant-based alternative. It is low in calories and sugar while being high in vitamin E. One cup of almond milk provides 20-45% of the recommended daily intake for calcium. You can easily swap milk for almond milk in recipes and smoothies.

11. Instead of eggs, sub in ground flax. Flax is healthy food swap that is loaded with nutrients, high in omega-3 fats, rich in dietary fiber, and contain high-quality protein. Flax seeds are known to help with digestion and can also lower cholesterol levels and blood pressure. When you’re replacing eggs in a recipe with ground flax, you can create a ‘flax egg.’ On the blog Jessica in the Kitchen, she makes a flax egg by mixing 1 tablespoon of ground flax with 3 tablespoons of water and putting in the fridge for 15 minutes.

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