The Gobble Blog

How To Make Healthy Food Swaps

Top view of Granola with peaches

We all want to make healthier choices and live a clean lifestyle. One way to do that is by making simple food swaps in our diets. Your diet may not change overnight, but adding those smaller changes will eventually accumulate into a healthier lifestyle.

Simple Ways To Eat Healthier

Eating healthy isn’t all that complicated. There are many simple ways to eat healthier, like prepping your meals ahead of time with services like Gobble. Gobble helps you eat more protein and make simple healthy food swaps to improve your nutrition step by step. 

Learn Healthy Food Substitutions

There are small ways you can change your diet that can make a big impact on how you eat every day.

Use A Meal Kit Delivery Service

The first step to any healthy diet is prepping your meals ahead of time. Not every person has time for that, however, and Gobble makes the meal process for lunch and dinner easy because it’s pre-selected, delivered, and ready to prepare. Gobble offers plenty of options like their Classic Dinner Plan and their Lean & Clean Plan. The Lean & Clean Plan offers meals each under 600 calories with zero grains and lean proteins. With this service, you won’t end up ordering a pizza because you didn’t have time to go to the store. Gobble makes it easy to pick healthy food alternatives.

Eat More Protein

Eating more protein helps you eat less in the long run. Protein makes you feel full longer, so eating more protein rather than carbs will help you eat less overall. Luckily, Gobble can help you! As a way to customize your meal, you can now double your protein on entrees. With Gobble, you take control of your health and customize your meal as you please. Learn more about Gobble’s new double protein customization.

5 Healthy Meal Swaps For Breakfast

1. Trade Out Your Sugary Cereal For A Multigrain Alternative

Sugary cereal may bring you back to sitting in front of the TV watching Saturday morning cartoons, but starting your day with heaps of sugar isn’t going to give you energy. Try a multigrain alternative instead.

2. Trade Your OJ or Apple Juice For Fruit Infused Water

Orange juice has 24 grams of sugar and apple juice has 28 grams, swapping them out with water can cut down on your sugar intake. Fruit-infused water has the same flavor as well as added nutritional benefits.

3. Swap Instant Oatmeal With Rolled Oats

Instant oats often have processed flavors and more calories than the rolled oat alternative. Adding your own fruit or honey is much healthier and tastier.

4. Remove your Eggos and Add Protein Waffles

Carbs don’t make you feel full, protein does. Protein waffles are an excellent way to enjoy a healthy and tasty breakfast while incorporating protein into your morning diet so you aren’t hungry for the rest of your day

5. Add Spinach or Another Green To Your Scrambled Eggs

Greens are important for any diet, and fresh baby spinach is packed with nutrients like iron. Throwing them in with your scrambled eggs is a tasty way to get them into your diet.

5 Meal Swap Ideas For Lunch

1. Try An Open-Faced Sandwich

You cut out a lot of carbs from your meal and lose empty calories that won’t fill you up in the long run. Try swapping your bread for lettuce instead!

2. Try Cauliflower Rice Instead of Regular Rice

With fewer calories and more vitamins, cauliflower rice is a great alternative to white rice.

3. Try Thin Crust Instead of Thick or Stuffed Crust Pizza

With fewer calories, such a simple switch can still let you enjoy your favorite lunch. 

4. Use Oils Instead of Ranch Dressing

Processed dressings have so many calories and sugars that they can ruin the value of the salad. Trade them out for olive oils, a healthy alternative.

5. Use Mustard Instead of Mayo

Mustard is naturally fat-free, and a healthier alternative to the fat-filled mayonnaise. 

5 Healthy Food Swap Ideas For Dinner

1. Try Zoodles Instead of the Normal Pasta Night

Pick up a spiralizer and try making your own zoodles (zucchini noodles)! Adding sauce, meat, and cheese can make you forget you’re eating veggies at the same time.

2. Stick to Red Sauce, not White

White sauce usually is filled with cream cheese and butter, red sauce has vegetables and meat.

3. Try Salmon Instead of Steak

Steak and red meats can raise your cholesterol while salmon has omega-3 fatty acids that decrease plaque buildup in your arteries.

4. Switch the Starches With the Green Sides

Pasta, rice, and bread are side dishes that often don’t fill you up. Switch them out with vegetables that will keep you fuller longer. 

5. Choose a Lean Meat Over a Fatty One

Pick chicken breast over steak or pork for the protein you need to feel full without the extra fat.

5 Healthy Snack Alternatives

1. Air-Pop Your Own Popcorn Instead of Buying a Bag

This not only tastes better, but you control how much oil and butter you use. It’s a much healthier option than microwave popcorn.

2. Swap Your Chips Out For Veggies

Some carrots and celery sticks can taste just as good in ranch, blue cheese, or other dips. It’s much healthier than chips.

3. Switch From Cake to Dark Chocolate

With fewer calories and some heart-healthy benefits, dark chocolate can be a great way to curb sweet cravings.

4. Eat Frozen Grapes Instead of Popsicles

There is no added sugar to this treat, but it is still just as sweet as a popsicle.

5. Trade Your Nut Butters In For Regular Nuts

Peanut butter and hazelnut spread can have extra sugar and fats, so just eat the real thing!

Kickstart Your Healthy Diet

Try some of these healthy food swaps today and plan out your next meal with Gobble. Gobble is a meal kit service that delivers specially prepared fresh ingredients straight to your door, for food ready in 15 minutes. Healthy food is customizable to your lifestyle.

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