8 Quick Swaps To Healthify Your Breakfast and Lunch

Last Update: January 6, 2023

There’s no quick fix for losing weight. However, there are a few quick swaps you can make to change your diet.

When it comes to eating healthy, a few simple swaps can improve what you put into your body. Not only will you be eating healthier, but you will feel more energetic since it will be able to utilize the food more efficiently.

Some of you may know some of these swaps already, some of us need another reminder, and others may have never tried these swaps before.  The more you practice these habits, the less you will have to think about them. You certainly won’t miss any of the unhealthier option after trying these simple healthy eating hacks.

1. Swap your sugar-filled cereal for some hearty oatmeal.

Even if the box says “natural,” you might be unpleasantly surprised by the nutrition facts. Take a look at your nutrition label and see how many grams of sugar is in each serving, as well as if there is added sugar listed in the ingredients list.

2. Make sure you eat protein with breakfast!

Whip up some eggs. Don’t skip out on the yolk entirely. I like to have one whole egg plus three additional egg whites. The fat in the yolk is great for you — in moderation, of course.

3. Swap out your jelly.

Chances are it is not natural and has plenty of added sugars. I suggest just mashing up your own berries to create some jelly for your toast. If you want to achieve more of a texture like that of a jelly or jam, then mix your mashed berries together with chia seeds. Add a little liquid and let soak — you will notice that the chia seeds absorb the water and expand.  The texture is just like the berry seeds in store-bought jam.

4. Step away from any mainstream peanut butter brand.

Those peanut butters typically are laden with added sugar and high fructose corn syrup. Instead, find peanut butter or any other nut butter that has no more than one or two ingredients: the nut and possibly a little salt. While we are on the subject, why not try almond butter or cashew butter?

5. No cereal bars or ready-to-drink protein shakes.

Both are highly processed and not good for you. Make your own instead so you have complete control over what goes into them.

6. Swap in avocado for mayo.

Making sandwich for lunch? Are you going to add mayo? The word itself is enough to make me gag. Try spreading a little avocado on your bread instead. It will give you that creaminess you are looking for as well as a mouthful of flavor. Mustard is another low-calorie, good-for-you alternative.

7. Skip the fattening dressings.

Ordering a salad?  Ask for the dressing on the side or skip it altogether. There are tons of calories in dressing, and it completely blankets the flavor of your salad. Depending on the salad, you can substitute mustard or vinegar for a salad dressing.

8. Avoid any soup with “creamy” in the title.

Creamy typically means a lot of added fat and calories. Commercial soups are also usually very high in sodium.

Photo credit: Paul Delmont

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Heather Dorak

Heather Dorak is the owner if Pilates Platinum in Los Angeles. When she isn't busy with her 4 locations you can find her dancing, running, hiking with friends, spending time with family and shopping at the local farmers market/retail.

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