Transforming bodies, inspiring minds – Welcome to the Healthy Bod

Upgrade Your Diet: 10 Simple Swaps for a Healthier Lifestyle

  1. Sugary drinks (e.g. soda, energy drinks, sweetened teas) – Alternative: water, sparkling water, herbal teas
  2. Processed meats (e.g. deli meat, bacon, sausage) – Alternative: lean cuts of unprocessed meats, plant-based proteins like tofu or tempeh
  3. Artificial sweeteners (e.g. aspartame, sucralose) – Alternative: natural sweeteners like honey, maple syrup, or stevia
  4. Trans fats (e.g. margarine, shortening) – Alternative: healthy fats like olive oil, avocado, nuts, and seeds Highly processed snacks (e.g. chips, cookies, candy) – Alternative: whole fruits, raw veggies with hummus or nut butter, homemade snacks like roasted chickpeas or trail mix
  5. Alcohol – Alternative: non-alcoholic drinks like sparkling water with fruit or herb infusions, herbal tea, or mocktails made with fresh juices
  6. Fast food (e.g. burgers, fried chicken, pizza) – Alternative: homemade meals using fresh, whole ingredients, meal prep for convenience
  7. High-sodium foods (e.g. canned soups, frozen dinners) – Alternative: homemade soups and stews with fresh veggies and lean protein, pre-made meals from healthy meal delivery services
  8. Refined grains (e.g. white bread, pasta, rice) – Alternative: whole grain options like brown rice, quinoa, or whole wheat bread/pasta
  9. High-fat dairy (e.g. whole milk, cheese, butter) – Alternative: lower-fat dairy options like skim or 1% milk, reduced-fat cheese, or non-dairy alternatives like almond or oat milk.
  10. – It’s important to note that some of these alternatives may not be suitable for certain dietary restrictions or preferences, so it’s important to consult with a healthcare provider or registered dietitian before making significant changes to your diet.
Lana
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