5 Food Swaps for When Cravings Hit

Try these easy food swaps to satisfy your indulgent cravings with choices that pack a bigger nutritional punch!

  • White rice → Quinoa

    White rice has fiber, minerals, and vitamins stripped away during processing. By choosing a whole grain like quinoa, you are getting more of a vitamin and mineral punch with your grain choice. Plus, quinoa is higher in protein than white rice!

  • Chips → Air Popped Popcorn

    Craving something salty and crunchy? Sub out potato chips for a serving of air popped popcorn. 3 cups of air popped popcorn only has around 120 calories but packs 3 grams of fiber! Sprinkle with chili powder and cumin to spice this snack up.

  • Milk Chocolate Candy Bar → Dark Chocolate Square

    Choosing a variety of dark chocolate that is at least 60% cocoa gives you a larger dose of antioxidant-like compounds than what is typically found in milk chocolate. Also, a dark chocolate square is generally lower in sugar than a peanut butter or caramel filled candy bar.

  • Ice Cream → Banana "Ice Cream"

    Add a frozen banana and few tablespoons of milk or non-dairy liquid to a blender or food processor to whip up a creamy, sweet treat. This swap has less fat plus more potassium and fiber than your standard scoop of ice cream.

  • French Fries → Baked Sweet Potato Fries

    Instead of the fast food, deep fried variety of French fries, try making your own at home! Slice sweet potatoes into long strips, drizzle with olive oil, and add salt and pepper to taste. Roast in a 425° F oven for 20-25 minutes until tender. Skipping the deep fry reduces the fat, and choosing sweet potatoes over white potatoes boosts the Vitamin A content of your fries!

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