20 Healthy Food Swaps | Easy Food Life Hacks

(upbeat music) – Hey, health nuts! It’s Nikole from HealthNut Nutrition and today I’m gonna show you guys how to rock your New Year’s resolutions with 20 healthy food swaps. These are super easy and tasty things that you can do to make
small changes to your plate to feel more energized and
alive for the new year. And in today’s video, I’m so thrilled to be working with Walmart
and Interac for 2018. I personally love shopping
at Walmart because I can pick up a lot of my fresh
and organic produce there at affordable prices, so
I can still eat healthy while being budget-friendly. And I just wanna give a
disclaimer for this video. These are by no means, like, diet foods or things I think you
have to do to be healthy. These are just like other
alternatives you can try, maybe this instead of that. Not all of them are junk food, and I personally eat junk
food once in a while, I just don’t make it part of
my everyday eating habits. So I just want to share
some of these with you guys. Hopefully you guys try them out. Let me know how you
feel after you try them and let’s hop right in to the video. Instead of sugary cereal, why
not choose some puffed grains like kamut or brown rice? There’s tons of options. It’s perfect with some berries and a little bit of almond milk and you have yourself a
delicious bowl of cereal without all of the added sugar. (upbeat music) Number two, how about you swap your white sugar for some coconut sugar? It’s just as sweet, has
a nice caramel flavor, and it works perfect in
your morning cup of joe. (upbeat music) Number three, we have the gummies. Why not try swapping it
with some dried fruit? I love dried pineapple,
cranberries, and dates. They’re an amazing
alternative for dried candy. They’re so sweet and chewy and you can feel good about eating them ’cause they have no artificial coloring. (upbeat music) Next up, we have the sports drink, which come in a whole
variety of different colors. I like to substitute that
for some coconut water. It’s filled with electrolytes,
it’s naturally sweetened, and it’s so refreshing
after a good workout. Pop it into a water bottle and bring it to your next workout. (upbeat music) Instead of that
mayonnaise-based veggie dip, why not sub it for some hummus? You can even make your own
or buy it at the store. It’s just basically chickpeas and tahini and it’s delicious with veggies. (upbeat music) Here’s a fun one: how about swapping out your Parmesan cheese for
some nutritional yeast? If you’ve never tried it
before, give it a try. It’s basically an un-activated
yeast that tastes very cheesy and tastes amazing sprinkled
on top of your pasta. (upbeat music) This next one is just a fun option in case you’re getting
bored of typical rice. Why not try cauliflower rice? It’s basically just raw cauliflower, blended up in a food processor and you have something
that looks like rice and works perfect in stir fries. (upbeat music) For your next Sunday brunch,
instead of fried eggs in oil, why not try poached eggs? You’re skipping the oil because you’re just using water to cook it and it’s amazing on avocado toast. (upbeat music) Now, who doesn’t love mayonnaise? It’s so addicting and delicious. But it’s not always the best for you if you’re eating a lot of it. So why not just try some mashed-up avocado that’s nice and ripe? It works amazing on toast. You can literally put it in anything and it has that creamy,
buttery flavor and texture. How amazing does that look? (upbeat music) How about ditching your
favorite soda or pop for some sparkling water
with fresh-squeezed lime? The lime adds some sweetness and flavor and the sparkling water makes you feel like you’re drinking soda. (upbeat music) Tell me, does this not
look way more refreshing? Give it a try, I think
you guys will love it. If you’re getting bored
of wraps or sliced bread, why not try a lettuce wrap? It’s so refreshing and crunchy and you can fill it
with anything you like. I have some shredded chicken and salsa. Pack a few for lunch, and
you can feel good about getting some extra greens in your meal. (upbeat music) Try swapping out your oil
for some vegetable stock. This works perfect for sauteing veggies. All you have to do is heat
some up in a nonstick skillet and throw in your veggies and cook just like you would with oil. You might need a little bit
more stock ’cause it evaporates but your veggies will still
be crispy and flavorful. (upbeat music) Try swapping out your
spaghetti with some zoodles. Zoodles are just zucchini
that’s been spiralized. It’s really fun to eat. You can have them raw, steamed,
sauteed, however you like. They’re delicious to eat and they add extra veggies to your meal. Plus, you can twirl them around your fork just like spaghetti. (upbeat music) Fries can be so tasty, I get it. But how about instead of doing
the packaged freezer fries, you can just cut up a
sweet potato into strips, bake them with a little bit
of coconut oil and sea salt, and they’ll be just as
crispy as the other stuff. And they’re just as good
dipped in some organic ketchup. (upbeat music) How about ditching those
deep-fried potato chips for some air-popped popcorn? It’s delicious, it’s a lot healthier, and you can feel good
about snacking on it, even really late. You can flavor it with
any seasoning you like, and it’s perfect for a movie night. (upbeat music) Instead of sour cream, why not just try some plain Greek yogurt? I love adding this to some baked potatoes. Anything that you would put sour cream on, you can really just use plain old yogurt. It’s a bit of a lighter option, and it’s good in case
you run out of sour cream and all you have is yogurt, you know you can use
it for the same thing. (upbeat music) Instead of artificially colored and super high-sugar ice cream, why not just try making your own with some frozen bananas
and fruit, aka, nice cream? I just use some frozen
bananas, strawberries, a little bit of peanut
butter, and almond milk, and I created this delicious dessert. And you can top any toppings you like, as in chocolate chips and coconut flakes. And it might melt quick, but
I’m telling you, it’s heavenly. (upbeat music) Instead of your heavy
cream, why not just try blending up some cashews with water? This makes an easy, dairy-free
option for adding cream to some of your favorite
dishes, like pasta. (upbeat music) Now, I love fruit, but you can easily put too much into your smoothies. So to give your smoothie a creamy base without any more sugar, why not try adding some frozen zucchini or cauliflower? Blend them up with a little bit of fruit and I’m telling you, you
don’t even notice them and you get extra veggies in your drink. (upbeat music) I’ve been using this one forever. Instead of extra oil, why
not try adding apple sauce to your next baked good? This works amazing in banana bread. I use it all the time,
especially if I run out of oil or I just wanna lighten up my baked goods. (upbeat music) Works perfectly every time. Test it out with some of
your favorite recipes. You may need to adjust
the ratios a little bit, but I love it with banana bread. (upbeat music) All right, there you have it. Super easy, right? I had so much fun sharing my 20 healthy food swaps with you guys. And I just wanna once
again say, these are not, this is not like a special diet. You will not feel deprived
when you eat these foods. And, honestly, for me, I find
the more you eat real food, the more your body craves it. And trust me, your body would much prefer to run off green smoothies
versus greasy fries. And if you guys have any of
your own healthy food swaps, I would love to hear them. Leave me a comment down below. We can help inspire each
other to stay on top of our healthy goals for the new year. Another thing I wanna mention is that health isn’t just
necessarily the foods you eat and how many times you move your body. It’s also about your mental
health and your stress levels and just being on top of
that and doing small things to reduce any stress in your life. And for me, I used to get
so stressed out about money ’cause I would put things on credit cards and like not have enough
money to pay it every month and I wasn’t budgeting and
organizing my finances. Luckily, I have Mr. Matt now and he is, that’s like his expertise. But for me now, I really
just really just try to use the money I have to pay for
things like the gym membership and my foods and groceries
and things like that. So I know I’m actually using money I have and you’re not, like, ending the month with this like huge credit card bill that you can’t afford and pay,
and then you get stressed, and it doesn’t matter how
many green smoothies you have ’cause you’re just like all stressed out. And that’s not fun. Oh, and before I forget,
I want to remind you guys to go check out the new web
series called Upstairs Amy. I did a really fun cameo in it. It was shot and filmed so well. It’s really cute and funny,
I know you guys will love it. And it’s like a super short, easy watch. I will link it down below,
you guys can go check it out. Let me know if you can find
me, find my little star moment. It’s like five seconds. But go find me, let me
know what you guys think. So yeah, just make sure
you are thinking about all areas in your life, when you’re trying to
create new, healthy habits. And hopefully some of these help you guys in your life, with your health journeys. And as always, don’t forget
to subscribe to this channel. I will also have a
playlist link down below in the info box, called hashtag Goals, which is gonna be filled
with a ton of other videos from other amazing
YouTubers here on the web. That’s all gonna be about healthy
ways to improve your year. So thank you so much for watching, guys. I will see you guys in my next one, and have a fabulous January. Bye, guys! (upbeat music)

100 thoughts on “20 Healthy Food Swaps | Easy Food Life Hacks

  1. coconut water is actually a laxative, also coconut has 90% of saturated fats.. not good for u. zoodles, cauliflower rice, lettuce wraps.. it sounds more like side dishes than lunch or dinner…

  2. lmao why is no one talking about the shape of that fried egg, what the hell happened in that pan while it was frying 😂😂😂😂😂

  3. Having too much yeast in your body can cause candida infection. Never a good option, it can also cause leaky gut. avoid eating yeast if you can. bread is fine but directly adding nutrient yeast to your diets is not good because you may end up consuming it more than your body can handle. I developed yeast intolerance cause I consumed too much yeast then I got leaky gut after taking antibiotics since it was more than my body could handle.

  4. I really do love and appreciate you're ideas, sure people hate on this but "haters are gonna hate" all you are doing is being helpful and giving pointers so thank you! Hope to see more ^_^

  5. My mom when making Too Much Chocolate Cake cuts out a BUNCH of calories by swapping oil for apple sauce and sour cream for Greek yogurt or something like that!

  6. I don’t eat cereal anymore
    I try to not eat/use white sugar
    I sometimes eat gummies
    I only drink water…
    I don’t like ranch so…
    Been trying to stay away from cheese
    As to why pimples…
    Once in a while I eat rice
    I like boiled eggs
    I don’t really like eating a lot of fried foods
    I don’t like mayonnaise
    As I mention before I don’t drink soda…only water…
    I still eat tortillas once in a while
    Hmmm I try to not use oils…
    I eat spaghetti once in a while
    I wanna try sweet potato fries
    I try not eating potato chips..
    Maybe once or twice a month
    I don’t like sour cream
    I sometimes eat a frosty from Wendy’s
    I don’t use cream..
    I don’t drink frozen food or fruit
    Only water..maybe lemonade when I’m sick
    I’m going to use apple sauce today in some blueberry muffins
    Sometimes I use a banana and the end up smelling like bananas 😆🧁

  7. So you poach an egg to not add extra oil yet your proceed to put avocado on toast which has just as many calories

  8. For a soda lover like I am who wants to swap it sparkling water is awful and is definitely not the same I’d rather drink just water

  9. I’m lucky I don’t like cheese (so that narrows down a lot of things like pizza and macaroni cheese+more) and I HATE mayonnaise and ketchup.. I hate fries (they make me feel sick) I don’t like chips either 😂

  10. Go watcg a models ehat I eat in a day….. they all use olive or coconut oil to cook. They all eat some carbs. Stop talking shit lady. Also fruits aren’t unhealthy for you.

  11. Why is “cashew cream” healthier than heavy cream? (I personally use half-and-half or light cream.) I don’t know anyone who uses heavy cream in their coffee? There’s are 300 Calories in 1/2 cup of Raw Cashews. Wouldn’t cashews change the flavor of your coffee? Sounds a little nutty to me. Although, I have been substituting yogurt for sour cream and using applesauce instead of oil in my baked goods for years. I always prefer to give my grandkids fruit instead of candy. (They’re too much tp handle hopped up on Sugar anyway! 😱) I love your channel. 👍🏼👏🏼👏🏼👏🏼

  12. shows regular pasta with nutritional yeast


    instead of pasta use zoodles! why doesn’t she show zoodles instead of the pasta for nutritional yeast example instead of Parmesan.

  13. Dried fruit has tonnes of sugar in it. Sometimes more then gummies. Definitely mot a healthy swap but the other options mentioned in this video are great

  14. Coconut sugar is still sugar and will still spike your blood sugar levels just as much. Try coffee without sugar if you’re being healthy? Add milk to take from the bitter flavour if you need it.

  15. Honestly u can eat all of these things u just can’t over eat the “less healthier” things or depend on those foods all the time in your diet. For the people that are afraid of food don’t be afraid to eat these things once in a blue moon

  16. To save anyone the trouble, no nice-cream isn't nearly as good as ice cream. It's nice but the banana flavour is always super strong so if you want chocolate nice cream chances are it's going to be way too sweet. Nice cream is great with sourish fruits but otherwise it's just ew

  17. With the lettuce wrap, who would eat that. Sure it is healthy, not really. You will be really hungry afterwards. Instead how about you use regular wraps and put lettuce, chicken and whatever you want in that. It is so much better for you! And with the rice, it is the same thing! If you really don’t like white rice try brown rice. And with the Spaghetti, What the heck is wrong with normal pasta, it is not bad in anyway. It will fill you up and it good for you. What is wrong with carbs? Have none of you heard of food density? That is not very good for you, you will be hungry and end up getting really weak

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