Food swaps: Eating healthy without the hassle

Let’s be honest, everyone thinks that eating healthy food is boring and difficult. But the trick is to replace the unhealthy ingredients with healthy ingredient so you that don’t have to sacrifice the taste you love in order to enjoy a healthy meal. By simply changing your everyday habits, you can lose weight and get in shape!


Rice with Quinoa or Brown Rice

Quinoa and Brown Rice have more fiber, antioxidants and protein than White Rice.brown rice.

Mayonnaise with Mustard

Mayo has sugar and saturated fats, Mustard has neither.


Soda with Natural flavored water

Soda contains refined sugar, replace it with natural flavored water (adding some strawberry, watermelon or mint to your water).


Sour Cream with Greek yogurt

Greek yogurt has much fewer calories and far more protein.

Greek Yogurt

Potato Chips with Popcorn

Popcorn has less saturated sugar and fewer calories per serving.


Ranch dressing with Olive oil and balsamic vinegar

Ranch dressing doesn’t supply much in the way of vitamins and minerals.

Candy with frozen fruits

Frozen fruits have lots of natural sugars that will satisfy your sweet tooth.

Frozen fruits

Mashed Potatoes with mashed cauliflower

Mashed cauliflower tastes lighter and more flavorful than mashed potato.

Fries with Baked Potato

Instead of frying potatoes, why not try baking them?


Drink more water: If you forget to drink water, keep a glass of water by your side or write a small note and keep it on your laptop at work to remind you to drink water- (this worked for me!).

Instead of your regular peanut butter and jelly toast, switch it up with whole grain toast topped with peanut butter and banana. This way can enjoy the delicious flavor but with more fibers.

Instead of having your plain scrambled eggs, you can add spinach and mushrooms.

Instead of snacking the whole day on chips you can eat popcorn, rice crackers, raw nuts, veggies, fruits.

But you should keep in mind that if the unhealthy ingredients aren’t around, you don’t use them, it’s that simple! So you should try to not only replace it in your recipe, but also to replace it in your kitchen

Mai is a lover of exercise in particular crossfit, you can find her on Instagram @m.a.haroun

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