Healthy Swaps

Make sure every day begins and ends with a healthy choice.

A Day of Substitutes

Morning Noon Night

Pork For Poultry

Turkey bacon has fewer calories, less fat and less sodium than pork bacon. Put protein back on the breakfast menu with clean cuts from turkey.

Grain On The Brain

Wheat has been proven to lower risk of heart disease and strokes. Fiber rich food like whole wheat also help you feel full longer, making it good for weight loss.

Mashed Madness

Regular mashed potatoes are loaded with starch and fats. Substitue it with cauliflower for a healther alternative.

Slow Cook It

Oatmeal is a heart breakfast staple. But instant packets are often packed with processed sugar. Mix fruit into your oatmeal with a pinch of cinnamon too for natural sweeteners.

Go Fish

Egg salad and tuna salad are both made with mayo. But Tuna has nearly half the calories, half the fat and is jam-packed with protein and omega 3 fats.

Put Up Your Zukes

You can never get enough vegetables. Cut up thing slices of zucchini for a refreshing pasta substitute.

Bite Your Beverage

Orange juice and apple juice are heavily concentrated with sugar. Swap out your glass for a bite of the real thing. Bonus: it's cheaper.

Crackers To Apples

Apples are great for dipping. But they work just as well for carrying cheese or salami slices to your mouth.

Lean In To Turkey

Ground turkey is a great substitute for beef. This lean meat is perfect for turkey burders and tacos.


Movie Night

Swap out your salty and buttery snacks for air popped popcorn. Drizzle on a little olive oil and a bit of chili powder to give it a kick.

Sugar Free Baking

Sugar doesn't just sweeten your recipes. It also plays a big role in baking. It helps bread rise and provides baked good with moisture and texture. With these alternatives, we'll show you how to satisfy your sweet tooth without sacrificing your waistline.

Unsweetened Applesauce

Substituting sugar for unsweetened applesauce naturally adds flavor and vitamins to any recipe. It's perfect for muffins, breads and cakes. Make sure to reduce the amount of liquid or your baked goods might be a little too moist.

Maple Syrup

While maple syrup is very sweet, it's also packed with antioxidants. Be conservative when adding it to your recipes, the intense flavor can be overwhelming. It's perfect for homemade candy.


Honey is a flavor powerhouse. It's rich intense and syrupy-sweet. Add it to cornbread, coffee cake and puddings for dense, yet smooth creations.


Molasses is a smoky, earthy liquid. It might taste bitter on its own but it can add a rich sweetness to baked goods like gingerbread.

Swap out the sugar for these healthy baking alternatives.


Beverage Swaps

It can be pretty easy to drink your calories. Try substituting your sugar-packed colas and lemonades with these options:

Plain Black Coffee

Without the cream and sugar, black coffee is a good drink to start your morning. It has plenty of antioxidants and ceffeine to get your day kicking.

Unsweetened Iced Tea

It doesn't have to be summer time to enjoy a refreshing iced tea. Tea is loaded with antioxidants and is an excellent way to stay hydrated.

Low-Fat Milk

Milk is packed with vitamins that do wonders for your bones and teeth. Just be careful you don't gulp down too much. Low-fat does not mean no fat.

Sparkling Water

Want a bit of bubbly? While it's not the same as a can of soda, sparkling water is a great swap to cut calories. Add a dash of lemon juice or fresh fruit to give it just a little extra flavor.