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Replace This with That: 5 Healthy Food Swaps

Replace This with That: 5 Healthy Food Swaps

For most of us, long-standing habits are hard to break without serious effort. We’re more likely to succeed when we make small gradual changes than when we set lofty grandiose goals. And that simple psychological fact is especially important to remember when you’re embarking on a healthier diet! Let us remember the wisdom of the great Taoist philosophers: 

Every journey of a thousand miles starts with a single slice of creamy avocado as a butter substitute. 😇

Here are some healthy swaps for some of the most common every day bad-for-you foods:


Life is too short to not give into your sweet tooth every once in a while. Sure, fresh fruit is a wonderful natural sugar substitute for a sugar-laden dessert. Or our Protein Smoothies. But when fruit just doesn’t cut it:

🛑 Avoid: ordinary white table sugar, corn syrup, and artificial sugar substitutes.

🍯 Instead choose: natural sweeteners like raw honey, pure maple syrup, coconut sugar, or monk fruit. 


All cooking oils are not created equal. Certain cooking oils oxidize when heated, releasing harmful free radicals that promote inflammation in the body. When choosing a healthy oil to cook with, swap out inflammatory oils for anti-inflammatory alternatives:

🛑 Avoid: vegetable oil, grapeseed oil, corn oil, canola oil, cottonseed oil, sunflower oil, and safflower oils.

🥑 Instead choose: avocado oil (best for high temperatures), coconut oil, macadamia oil, or olive oil as a healthy oil to cook with.


Dairy is rough on your digestive system, promotes weight gain, and is not necessary when there are plenty of better-for-you sources of protein and calcium. Replace your dairy milk with unsweetened alternatives made from nuts and seeds, or if you have an allergy, try oat milk. 


Refined flours have been stripped of their nutritional content. They skyrocket your blood sugar (then make it crash) and can make your metabolism sluggish. Luckily, there are plenty of nutrient-rich unprocessed flours to use instead.

🛑 Avoid: white flour and other gluten-containing flours (rye, wheat, barley…).

Instead choose: gluten-free alternatives like almond flour, arrowroot flour, quinoa flour, or buckwheat flour.


Another weight-gain inducing dairy product to steer clear of! Instead of butter, use creamy avocado as a spread, or melted coconut oil wherever you would use melted butter. Avoid margarine and any other processed butter substitute that contains trans fats, artificial ingredients, and unhealthy oils.