Healthy Swaps

Here are a few healthy swap tips, as well as a list of ingredients you can swap in and out depending on what you’re making. Dive in!

Tips to Get Started

  • Roast instead of frying: Oven baking can give you the crunchy taste yet is healthier than deep frying.
  • Eat the rainbow: Enjoy food that is a variety of colours (naturally). “Eating the rainbow” is associated with health benefits.
  • Go with the grain as source of fibre: Eating food high in fibre, such as whole grains, lowers your risk of Type 2 diabetes, stroke, heart disease, and colon cancer.
  • Plant-based proteins: Did someone say hummus and veggies? Choosing snacks made from plant-based protein is a good way to eat healthy, delicious snacks.
  • Go fish: Choose fresh or frozen fish that is not deep fried, battered, or breaded. You can also choose canned fish with low to no added sodium.
  • Shake your salt habit: Use herbs as alternatives to salt. (i.e. dill for fish, paprika with chicken).
  • Healthy substitutes to sugar: Do you want to break your sugar habit? Or are you looking for healthier alternatives? Watch for hidden sugars in food by reading food labels, alternate added sugar with fruits, and be aware that natural sugars, such as pure honey and maple syrup may be healthier options but are still high in calories and behave as sugars.

Try This! Ingredient List

Main Dishes

  • French Fries replace with Sweet Potato Fries
  • White Bread replace with Whole Wheat Bread or Rye/Pumpernickel Bread
  • Burger Buns replace with Lettuce Wraps
  • Flour Tortillas replace with Corn Tortillas
  • Pizza Homemade replace with Tortilla Pizzas
  • Pasta Chickpea replace with Pasta/Zucchini Noodles
  • Rice replace with Quinoa
  • Meat replace with Tofu or Lentils/Chickpeas/Beans

Drinks

  • Sugar replace with Honey (natural sweetener)
  • Pop/Soda replace with Flavoured Sparkling Water
  • Juice replace with Coconut Water
  • Milkshake replace with Fruit Smoothie
  • Dairy Milk replace with Almond/Cashew/Coconut Milk
  • Flavoured Coffee replace with Black Coffee
  • Chocolate Milkshake replace with Chocolate Milk

Snacks

  • Dried Fruit or Candy replace with Fresh Fruit
  • Chocolate replace with Dark Chocolate
  • Granola/Power Bar replace with Trail Mix
  • Chips/Crackers and Dip replace with Veggie Sticks and Dip
  • Chips replace with Popcorn
  • Crackers and Cheese replace with Fruit with Cheese
  • Popsicles replace with DIY Fruit Juice Popsicles
  • Sugar Cereal replace with Whole-Grain Cereal with Fruit

Dessert

  • Ice Cream replace with Yogurt with Frozen Fruit
  • Cake/Cupcakes replace with Banana Bread/Muffins
  • Fruit Cake replace with Fruit Tray/Fruit Salad
  • Pudding replace with Yogurt Parfait
  • Cookies replace with Protein/Peanut Butter Balls
  • Ice Cream replace with Banana Ice Cream
  • Peanut Butter Cookies replace with Peanut Butter with Fruit/Pretzels
  • Chocolate Covered Fruit replace with Yogurt Covered Fruit

Other

  • Creamy Salad Dressing replace with Vinaigrette
  • Mayonnaise replace with Mustard or Avocado
  • Vegetable/Canola/Sunflower Oil replace with Olive/Avocado/Coconut Oil
  • Sugar replace with Maple Syrup/Honey
  • All Purpose Flour replace with Whole Wheat Flour
  • Heavy Cream replace with Coconut Cream