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Simple Swaps

Simple Swaps

These simple swaps are what helped me get started on my own path to health. Learning to swap out common snacks with healthier alternatives proved crucial to my success. It also helped me not feel deprived.

I’ve added to this list as time has passed and I’ve found new alternatives. If you have something you’d like to add here—please comment below the post.

 

Instead of….Try….
Sour Cream

Chip/Veggie Dip

Plain Greek Yogurt

Hummus, Plain Greek Yogurt mixed with your favorite seasoning

SodaLemonade made with Organic Lemon Juice & Stevia or Honey; Use sparkling water for fizz
MilkUnsweetened Almond, Hemp, Rice or Coconut Milk Alternatives (read the ingredients list)
CerealOatmeal, Overnight Oats, Homemade Granola, Pancakes or Waffles topped with fresh/frozen fruit, scrambled eggs or an omlet with vegetables.
Cream CheeseGreek Yogurt, Goat Cheese, Greek Yogurt Cream Cheese
Dried Fruit/Fruit CupsWhole fruits—cut in large batch’s and pre-package for easy on-the-go snacks
Granola BarsKind Bars, Quest Bars, Rise Bars or Homemade options (watch sugar intake!)
Conventional BeefGrass-Fed Beef
Conventional EggsFree range, non-GMO fed, locally produced eggs
Energy DrinksSprouted Chia Seed (can add lemon for zing)
ChipsKale Chips, Organic chips (non GMO), fresh veggies with greek yogurt dip, roasted carrot chips, roasted cabbage chips, roasted chickpeas
 Fast Food Lunch Stop at the grocery store and grab a pre-made salad or another health offering instead. Even airports are full of healthy options these days if you look for them.
 Sugar (in baked goods) Bananas (green for very minimal banana flavor), honey, agave, real maple syrup, dates and molasses are my favorites.
 Ice Cream Frozen bananas! Again, use green banana's if you dislike banana flavor.

 

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Health Coach Tara

Bestselling Author Tara Wright (Health Coach Tara) is a Certified International Health Coach trained by The Institute For Integrative Nutrition. She specializes in ketogenic and low carb diets.

She's helped hundreds of thousands of people get started with the keto diet. She's author of the popular "30 Day Keto Planner" and has created online video courses and a group membership program.

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