8 Simple Food Swaps Anyone Can Make to Start Eating Healthy Immediately

Healthy eating made easy.

By: Rebecca Jacobs

Healthy food swaps are our jam — we believe that eating clean is all about balance and def doesn’t require deprivation. So, we’re breaking down our top eight simple healthy food swaps that anyone can make to start eating healthy right away. 

8 Simple Healthy Food Swaps That Make Eating Clean Easy 

#1 Go Lower Carb For Breakfast 

Breakfast can be tricky — we’re running around trying to get everything ready for the busy day that sometimes we may not even have time to eat. B

ut, if you can get a solid breakfast in to help set the tone for a healthy day, then you’ll be setting yourself up for some serious healthy eating success. 

So, instead of carb-heavy, sugar breakfast options, aim for a higher protein meal with some healthy fat mixed in to keep your blood sugar levels in check and your energy levels high

Here are some great healthy food swaps that will take breakfast to a new healthy and delicious level. 

  • Egg muffins made with bell peppers, spinach, tomato, and some shredded cheddar cheese (use nutritional yeast for a dairy-free option!) 
  • Two hard-boiled eggs served with ½ of an avocado drizzled with lemon juice and seasoned with pink Himalayan sea salt and pepper. 
  • Smoothie made with berries, spinach, unsweetened almond milk, a drizzle of almond butter and raw honey, and a scoop of JS Health X FitOn protein powder. 

#2 Sliced Bell Peppers & Hummus vs. Chips & Dip 

Skip the salty chips and go for a crunchy and healthy food swap with some sliced bell peppers and hummus. 

This is literally the perfect summertime snack since it’s light and is less likely to leave you with post-carb indulgence bloat that comes with those salty and sugary snacks. 

Not a fan of bell peppers? Try some sliced cucumbers, carrots, or celery. 

#3 Quinoa vs. Rice 

Quinoa makes a super easy rice swap that actually comes with some impressive health benefits too. Quinoa is an awesome source of protein and fiber, and it’s gluten-free! 

You’ll pack in about 8 grams of protein and 5 grams of fiber per 1 cup of cooked quinoa, so go ahead and use it in place of rice in your fav lunch or dinner recipes for a healthy food swap. 

#4 Banana Nice Cream Bowl vs. Ice Cream 

It’s during the hotter summer months that we all get a hankering for ice cream, and with this healthy food swap, you can still enjoy it (just a healthier way). Swap out the dairy-heavy ice cream and try making our favorite banana nice cream recipe below. 

Chocolate Banana Nice Cream Bowl 

Serves: 2


  • 2 frozen bananas 
  • ¼ cup almond, coconut or cashew milk 
  • 2 tbsp raw unsweetened cacao powder 
  • 1 tbsp pure maple syrup
  • Shredded coconut and raw cacao nibs for serving 

Add the bananas, dairy-free milk, cacao powder, and pure maple syrup to a high-speed blender and blend until smooth. 

Split into two serving bowls and top with the shredded coconut and raw cacao nibs, 


#5 Pure Maple Syrup vs. Refined Sugar 

Swapping out sugar is one of those healthy food swaps we’ve heard about time and time again, but we’re here to acknowledge that it’s not always that easy. This is why we love to use delicious pure maple syrup as a natural sweetener in place of refined sugar.

While it should still be used in moderation, it comes with some additional benefits that plain old table sugar just couldn’t match up to. 

Pure maple syrup happens to be a good source of important minerals like:

  • Calcium 
  • Potassium 
  • Iron 
  • Zinc
  • Manganese 

So, use it in moderation in things like coffee, tea, and use in place of sugar in your favorite sweet treats for a healthier alternative. 

Note: We’re talking pure maple syrup (like the real deal!) The pure varieties are often found in glass jars and can be found at most grocery stores. 

#6 Real Fruit vs. Jam 

Here’s another one of those healthy food swaps that’s not only healthier, but tastier too! Try using real fruit vs. jam to avoid any unnecessary added sugars or artificial ingredients. 

For a tasty treat, try a slice of gluten-free bread with Kite Hill’s almond-based ricotta or cream cheese and some sliced strawberries (yum!) 

#7 Avocado vs. Mayo 

We love us some mayo too, but it’s not always the healthiest pick, and avocado makes a really tasty healthy food swap that packs in some added fiber and healthy fat. 

Try swapping out mayo for sliced avocado on sandwiches or wraps. 

Still missing that mayo? Try avocado oil mayonnaise instead. 

#8 Sweet Potatoes vs. Fries 

We can’t deny the fact that french fries are delish, but they are often fried in oil, overly salted, and not the healthiest pick. 

Good news though — you can easily make sweet potato fries with just a few ingredients, and they taste pretty darn good. 

Here’s how to make them. 

Easy Sweet Potato Fries 

Serves: 3


  • 3 large sweet potatoes, washed and peeled
  • 2 tbsp coconut oil, melted 
  • Sea salt to taste 

Start by preheating the oven to 425 degrees F and line a baking sheet with parchment paper. 

Cut the washed and peeled sweet potatoes into french fry strips. 

Drizzle with the melted coconut oil, coating each fry and season with sea salt. 

Bake for 15 minutes and then flip the fries. 

Bake for an additional 10-15 minutes or until the edges begin to crisp. 

Healthy Eating Doesn’t Have to be Complicated 

One of the most common misconceptions about healthy eating is that it’s complicated. But, these eight simple healthy food swaps prove that healthy eating can be simple and totally delicious. 

Use these swaps to get your healthy eating on while still packing in tons of flavorful foods that you’ll actually be excited to enjoy.