Common Snacks to Swap for Healthier Alternatives
Snacking doesn't have to sabotage your health and fitness goals! Many of us reach for convenient but often unhealthy snacks throughout the day. But with a little planning, you can easily swap those less-than-ideal choices for healthier, equally satisfying alternatives.
Unhealthy Snack vs Healthier Swap ideas
1. Potato Chips → Baked Sweet Potato Chips or Air-Popped Popcorn
2. Candy Bars → Dark Chocolate (70% cacao or higher) or Fruit with Nut Nutter
3. Soda or Energy Drinks→ Sparkling water with Lemon/Lime, Herbal Teas or Fruit Infused Water
4. Processed Crackers → Whole-Grain Crackers with Avocado or Hummus
5. Sugary Yogurt → Plain Greek Yogurt with Berries and a Drizzle of Honey
6. White Bread→ Whole-Wheat Toast with Mashed Avocado
7. Ice Cream → Frozen bananas with Greek Yogurt
8. Donuts → Oatmeal with Fruit and Nuts or Whole-Wheat Muffins
9. Fast Food → Prepare a Healthy Meal at Home (example; grilled chicken, salads, or roasted vegetables)
10. Cookies → Fruit Leather or Baked Apple Slices with Cinnamon
Why Make the Swap?
These healthier alternatives offer a similar level of satisfaction but with significant nutritional advantages. They often provide more fiber, protein, vitamins, and minerals while being lower in added sugar, unhealthy fats, and empty calories. Keep in mind you should be aiming for 20-25g of fiber a day.
Making Healthy Snacking a Habit
Start by identifying your favorite unhealthy snacks and finding delicious, nutritious replacements. Prep healthy snacks ahead of time to avoid impulse choices. Preparing ahead of time is half the battle! Keep healthy snacks readily available at home, work, and on the go.
Need help creating a healthy snack plan?
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