Healthy Swaps Cheat Sheet
Healthy eating doesn’t have to mean an extreme overhaul - sometimes, the biggest impact comes from the simplest changes. Healthy swaps are all about finding realistic alternatives that give your body more of what it needs (like protein, fiber, and nutrients) without sacrificing flavor or satisfaction. These small shifts add up over time, making it easier to fuel your body well without feeling restricted.
Here are some simple, realistic changes that boost nutrition and balance:
Swap mayo → for mashed avocado or Greek yogurt to get that creamy texture with healthy fats or added protein.
Swap chips → for veggie sticks, edamame, or crunchy roasted chickpeas to satisfy your craving with more fiber and nutrients.
Swap sour cream → for plain Greek yogurt for extra protein and a tangy flavor.
Swap white rice → for cauliflower rice, quinoa, or farro to boost fiber and micronutrients.
Swap soda → for sparkling water or an Arbonne Energy Fizz for hydration and electrolytes without the sugar.
Swap flavored yogurt → for plain Greek yogurt + fresh fruit + a drizzle of honey to cut sugar and increase protein.
Swap store-bought dressing → for olive oil, lemon juice, and spices for clean, bright flavor.
Swap sugary cereal → for overnight oats with protein powder or cottage cheese with fruit for sustained energy.
Swap white pasta → for chickpea or lentil pasta to add more fiber and plant-based protein.
Swap candy bar → for a square of dark chocolate and a spoonful of nut butter to satisfy your sweet tooth with better ingredients.
✨ Pro tip: Focus on making one swap at a time so it feels doable and sustainable.