Upgrade Your Pantry With These 12 Healthy Food Swaps That Aid in Weight Loss

Upgrade Your Pantry With These 12 Healthy Food Swaps That Aid in Weight Loss

1 Comment / Wellness and Nutrition / By

Freshly prepared meals with natural ingredients are ideal for optimum wellness whenever possible. Canned and processed boxed foods should not be a common choice. Canned foods are high in sodium, and box foods contain additives and preservatives, not all made from natural sources.

 

That said, with people constantly on the go, eating three fresh meals daily on most days can be difficult. When you need a quick bite to eat after a long day at work or a fast breakfast or lunch on the go, having some healthy food swaps available in your pantry is helpful to keep you on track to healthier eating.

Here are 12 healthy food swaps that you can try:

 

  1. Canned tuna or albacore tuna – Both tuna and albacore are excellent low-calorie protein sources loaded with omega-3 fatty acids. Still, both have high levels of mercury, especially Albacore tuna. Swap – Canned salmon have lower levels of mercury due to where they are on the food chain. Even better, a can of salmon has almost five times more omega-3 fatty acids than tuna.

  2. Flavored-powered coffee creamers – Many powdered coffee creamers contain artificial trans fats, increasing LDL cholesterol and lowering HDL levels. Long-term daily use of these creamers may lead to heart disease and inflammation, which can cause other health problems. Swap – A pinch of cinnamon, ginger, nutmeg, or even cardamom can enhance the flavor of low-fat milk or non-dairy options like almond, cashew, or soy milk.

  3. Bags of potato chips – Even the baked chips are made with sugars, corn oils, and soy lecithin, which makes them heavily processed foods. Swap – Popcorn is a crunchy and healthier replacement. If you want to go all-natural, you can try the old-school way.

 

  1. White pasta – White pasta is digested quickly due to its simple carbs, which can cause hunger and overeating. Swap – Whole wheat pasta has carbs, fiber, and 8 grams of protein per serving, leaving you feeling fuller for longer. If you’re open to other healthier options, there are various non-traditional pasta choices like chickpea, sweet potato, and green lentil-based pasta. Most of these are gluten-free, protein-rich, and packed with nutrients.

  2. Canned fruits packed in high syrup – These snacks are high in sugar and have low nutritional value. Swap – Dry fruit bars or variety packs are a healthier snack option when you’re on the go. They provide longer-lasting energy and contain concentrated sugars and essential nutrients such as calcium, magnesium, phosphorus, chromium, vitamin C, and B vitamins.

  3. Can of mixed salted nuts – Nuts contain heart-healthy fats, vitamins, minerals, and antioxidants, but the roasted or salted in a can are often very high in sodium. Swap – Avoid the extra sodium and mix organic almonds, walnuts, cashews, pecans, and other nuts. Although more expensive, the assortment of nuts provides a nutrient-rich powerhouse of healthy benefits.

  4. Coke and Coke Zero – 1 can of Coke only has 140 calories but has 39 grams of sugar and 34 mg of caffeine per 12 oz. Coke Zero is sugar-free, looks and tastes like Coke, and is lower in caffeine, but it’s artificially sweetened. Swap – Naturally flavored green teas provide caffeine without added sugar. For a carbonated drink, opt for naturally flavored sparkling water with a hint of lemon or lime

  5. Bags of cookies – (This is a tough one, I know!) Even the organic ones may still be high in sugar, fat, and calories. Swap – Organic dark chocolate for a small treat when the sugar tooth starts calling. If it has nuts or berries, that’s double the treat and nutrition. But if you’re craving sweet crunchies, try almond or pecan crackers. They’re surprisingly tasty, and 18 crackers have 0 to 1 gram of sugar!

  6. Peanut butter – It’s a delicious, good source of protein for an afternoon snack but not a great source of vitamins and minerals. Swap – Almond butter is a better source of vitamin E, fiber, magnesium, phosphorus, and iron and has seven times as much calcium.

  7. Mayonnaise – It’s a tasty condiment that can be spread on burgers, salad dressings, or dip. However, it’s made using processed vegetable or seed oils heated at high temperatures and treated with chemicals that produce harmful trans fats. Swap – Olive oil mayonnaise is made solely from olive oil. It’s gluten-free, low in carbs, with no additives or seed oils.

 

If you want to achieve your ideal weight or become more mindful of the nutrients and chemicals in your food, read the ingredients on canned and packaged foods. The more natural and nutrient-rich ingredients you consume, the healthier your body will be. Always remember that a nutritious and healthy diet is crucial to overall wellness.

  1. Can of soup with a whole serving of 800 mL of sodium or more – A single serving of canned soup can contain as much as 1200 milligrams of sodium, leading to high blood pressure and hypertension. Swap – Combining organic vegetable or chicken broth from a carton with a Soup Mix pouch reduces the amount of sodium in your soup. It also allows you to choose which chopped vegetables you want to include.

  2. Cereals containing high levels of fructose, artificial colors, and flavors – Many cereals have sugar listed as their second or third ingredient, giving them a high glycemic index that can give high sugar spikes during mid-morning. Swap – Steel-cut oats and granola are healthier choices especially if they don’t have added sugars or preservatives.

    Steel-cut oats mainly consist of oats but have a longer prep time. If you’re busy and running late, granola with natural ingredients, such as nuts, seeds, coconut sugar, and sea salt is another option.
  1. Canned tuna or albacore tuna – Both tuna and albacore are excellent low-calorie protein sources loaded with omega-3 fatty acids. Still, both have high levels of mercury, especially Albacore tuna. Swap – Canned salmon have lower levels of mercury due to where they are on the food chain. Even better, a can of salmon has almost five times more omega-3 fatty acids than tuna.

  2. Flavored-powered coffee creamers – Many powdered coffee creamers contain artificial trans fats, increasing LDL cholesterol and lowering HDL levels. Long-term daily use of these creamers may lead to heart disease and inflammation, which can cause other health problems. Swap – A pinch of cinnamon, ginger, nutmeg, or even cardamom can enhance the flavor of low-fat milk or non-dairy options like almond, cashew, or soy milk.

  3. Bags of potato chips – Even the baked chips are made with sugars, corn oils, and soy lecithin, which makes them heavily processed foods. Swap – Popcorn is a crunchy and healthier replacement. If you want to go all-natural, you can try the old-school way.

 

  1. White pasta – White pasta is digested quickly due to its simple carbs, which can cause hunger and overeating. Swap – Whole wheat pasta has carbs, fiber, and 8 grams of protein per serving, leaving you feeling fuller for longer. If you’re open to other healthier options, there are various non-traditional pasta choices like chickpea, sweet potato, and green lentil-based pasta. Most of these are gluten-free, protein-rich, and packed with nutrients.

  2. Canned fruits packed in high syrup – These snacks are high in sugar and have low nutritional value. Swap – Dry fruit bars or variety packs are a healthier snack option when you’re on the go. They provide longer-lasting energy and contain concentrated sugars and essential nutrients such as calcium, magnesium, phosphorus, chromium, vitamin C, and B vitamins.

  3. Can of mixed salted nuts – Nuts contain heart-healthy fats, vitamins, minerals, and antioxidants, but the roasted or salted in a can are often very high in sodium. Swap – Avoid the extra sodium and mix organic almonds, walnuts, cashews, pecans, and other nuts. Although more expensive, the assortment of nuts provides a nutrient-rich powerhouse of healthy benefits.

  4. Coke and Coke Zero – 1 can of Coke only has 140 calories but has 39 grams of sugar and 34 mg of caffeine per 12 oz. Coke Zero is sugar-free, looks and tastes like Coke, and is lower in caffeine, but it’s artificially sweetened. Swap – Naturally flavored green teas provide caffeine without added sugar. For a carbonated drink, opt for naturally flavored sparkling water with a hint of lemon or lime

  5. Bags of cookies – (This is a tough one, I know!) Even the organic ones may still be high in sugar, fat, and calories. Swap – Organic dark chocolate for a small treat when the sugar tooth starts calling. If it has nuts or berries, that’s double the treat and nutrition. But if you’re craving sweet crunchies, try almond or pecan crackers. They’re surprisingly tasty, and 18 crackers have 0 to 1 gram of sugar!

  6. Peanut butter – It’s a delicious, good source of protein for an afternoon snack but not a great source of vitamins and minerals. Swap – Almond butter is a better source of vitamin E, fiber, magnesium, phosphorus, and iron and has seven times as much calcium.

  7. Mayonnaise – It’s a tasty condiment that can be spread on burgers, salad dressings, or dip. However, it’s made using processed vegetable or seed oils heated at high temperatures and treated with chemicals that produce harmful trans fats. Swap – Olive oil mayonnaise is made solely from olive oil. It’s gluten-free, low in carbs, with no additives or seed oils.

 

If you want to achieve your ideal weight or become more mindful of the nutrients and chemicals in your food, read the ingredients on canned and packaged foods. The more natural and nutrient-rich ingredients you consume, the healthier your body will be. Always remember that a nutritious and healthy diet is crucial to overall wellness.

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