10 Healthy Food Swaps You Never Thought To Try

(Last Updated On: March 28, 2017)

For once, make achieving your “get healthy” resolution easy. No gimmicks, just some simple everyday changes to have a happy and healthy year! – Brierley Wright, M.S., R.D.

Slow and steady wins the race when it comes to getting back into shape. While complete diet makeovers can be overwhelming, focusing on small and easy changes makes healthy eating more manageable and sustainable for a long period.

The great thing about these changes is you don’t have to stop it, just swap it. Swap this for that; it’s all about eating fewer food that are high in calories, fat, salt and sugars and swapping them for a healthier alternative. It might look little difficult to start with but once you have the hold of it there is no looking back.

Try these healthy food swaps that will surely take you from being fat to fit:

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 Swap out: Sugary cereal   |   Swap in: Oatmeal

If you really want to start your day with a healthy breakfast swap it for heart healthy oats instead of sugary cereals – it’s good for heart, digestion, have anti-cancer and anti-inflammatory properties. Isn’t it a wonder food?

 Swap Out: Half fried   |   Swap In: Scrambled/Hard-boiled egg with veggies


Protein surely is the best way to start your mornings, yet it’s important to cook it in a healthy way. Swap your fried eggs with scrambled or hard boiled eggs filled with veggies. Fiber in veggies will give you a longer-lasting energy boost.

 Swap Out: Refined grains   |   Swap In: Whole Grains


Refined grains are as bad as cream and butter for your heart and arteries. Whereas whole grains have more fiber, B vitamins, magnesium, zinc and other nutrients.
Also don’t let the term “multi-grain” or “cracked wheat” on food packets fool you, it might be made mostly from refined white flour. Always look for the term “whole” or “whole-grain” back of the packet with the grain’s name.

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Priyanka Verma is currently working as a Food Nutritionist at Portea. She has completed her Masters in Food Science and Nutrition from University of Leeds (UK). She actively contributes for our official and other external health and nutrition blogs.


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