We’re here to tell you that you can eat what you crave but smarter. Instead of reaching for processed snacks or fast food, you can satisfy cravings with these 10 healthy and realistic swaps. They’re just as satisfying; simple, flavorful, and better versions of the foods you crave.
10. From Potato Chips to Air-Popped Popcorn
The American Heart Association lists air-popped popcorn as a heart-healthy snack when made without butter (heavy fats). But is it better than potato chips in terms of taste? Well, it can be, when you add a drizzle of olive oil and a sprinkle of sea salt. Want to keep things more exciting? Add a pinch of paprika or nutritional yeast!
9. From Ice Cream to Yogurt with Berries
There’s just some tanginess from Greek yogurt, but it can mimic the texture of ice cream, all while delivering probiotics, protein, and less sugar. To add a little more sweetness, you can mix fresh berries into the yogurt. For a little more indulgence, add a drizzle of honey.
8. From Candy Bars to Dates with Nut Butter
Chewy dates have a taste that’s almost like caramel. Imagine stuffing them with almond or peanut butter, and what do you get? A decadent treat that satisfies sweet cravings! You can also add a few dark chocolate chips for a layered flavor, and then keep the dates chilled in the fridge for a candy-like texture.
7. From Soda to Sparkling Water
Soda’s appeal lies in its sweetness and fizz. But guess what? Sparkling water can offer the same things! And yes, without the sugar or artificial ingredients. To keep your sparkling water fun and flavorful, just add slices of lemon, lime or a handful of berries. You can also try infusing it with herbs like mint or basil for a more exciting taste.
6. From Fries to Roasted Sweet Potato
Another heart-healthy food that can replace a crowd-favorite snack is sweet potato. This vegetable is loaded with fiber, complex carbs, and vitamin A, making it a healthier and more filling choice than fries. Roast the sweet potatoes to bring out their natural sweetness and add a spice mix (paprika, black pepper, and garlic powder) for added flavor.
5. From White Bread Toast to Whole Grain Avocado Toast
It’s been established that white bread is high in refined carbs (bad for heart health) and white grain bread is a fiber-rich alternative. You can turn the latter into a crave-worthy breakfast or snack by topping it with avocado, a pinch of sea salt, and maybe some chili flakes. For protein, simply add an egg on top!
4. From Milk Chocolate to Dark Chocolate
Dark chocolate is one of the foods with the highest amount of antioxidants. That’s because more cocoa means more antioxidants, making dark chocolate healthier than its milk variety. When sweet cravings hit, stick to a small square of dark chocolate to keep the health benefits without going overboard.
3. From Instant Ramen to Whole Grain Noodles
Yes, ramen is a comfort classic, but keep in mind that those instant packets are chock full of preservatives and sodium. A better alternative is to use whole wheat noodles with a homemade broth made with miso paste (for prebiotics), garlic, and veggies. You can also add some tofu for protein.
2. From Sugary Cereal to Oatmeal
Sugary cereals give you a fast blood sugar spike. Oatmeal, on the other hand, gives you a slow-burning energy and fiber to keep you feeling full. The American Diabetes Association also recommends oatmeal for heart health and blood sugar stability. For a creamy and indulgent breakfast, cook your oats in milk (or milk alternative) and then top with berries.
1. From Fast Food Burgers to Turkey Burgers
Fast food burgers are high in sodium, saturated fats, and empty calories, a combo that’s bad for heart health and can lead to weight gain. The best alternative is a homemade burger that allows you to control the ingredients. The more convenient alternative? Pre-made turkey (or veggie) burger patties + whole grain buns + fresh toppings. It’s quick; just heat and assemble!