20 Healthy Swaps

20 Healthy Swaps

You know that whole “it’s not about dieting, it’s about changing your lifestyle” thing? Well, it’s 100% true if you’re looking for something long-lasting and sustainable.  A healthy clean diet goes hand-in-hand with sustainable and green living as it primarily cuts out the crap. The best way to approach this is to look at your current diet and find room for improvement, without completely shocking it. Baby steps. Here are my top 20 healthy swaps:


Swap this….

….for that!


Xylitol, brown sugar, raw sugar or stevia


Try to cut down on salt in general, but if you must then go for something higher quality like Himalayan, Sea, or Kalahari salts

3.Generic honey

High quality Agave, high quality maple syrup or raw organic Honey.

Most honeys off the shelf are over processed and therefore lacking the benefits of raw organic honey.

4.Milk Chocolate

Dark chocolate, 70% or higher

5.Cooking oils

Coconut oil or a pat of butter. These have high smoke points and therefore won’t change nutritionally when heated.

6.Margarine or any oil-based spreads

Butter. Butter trumps any of that processed crap that they claim is “better” for you. Just use sparingly.

Vegan? Have you ever tried spreading some coconut oil on toast? Divine.

7.Cous Cous

Quinoa or Millet


Real food breads (Quinoa, Brown Rice, Millet, etc- based breads, read labels carefully though!), or lettuce/cabbage cups

9.White rice

Brown or Wild rice

10.Salad dressing

Balsamic, Raw Apple Cider vinegar, or lemon juice with a bit of olive/macadamia/or sesame oils

11.White potato

Sweet potato


Real food pastas (Quinoa, Brown Rice, Millet, etc- based pastas,  read labels carefully though!), or spiralized vegetables like zucchini or sweet potato

13.Chips and salty snacks

air-popped popcorn

14.Cow’s milk and Soy milk

Nut/seed milks, rice milk, coconut milk or oat milk (just read labels carefully if store-bought, many of these dairy alternatives are loaded with sugar, go for unsweetened varieties)

15. Cream in warm dishes

Coconut cream


Mashed avocado


Steel-Cut, rolled, unprocessed oats; or buckwheat porridge

18.Ice Cream

blended frozen bananas

19.Chocolate sauce

Melt natural peanut butter with a bit of cocoa powder and raw honey, or melt cacao nibs with raw honey

20. Peanut Butter

Other nut butters (like almond or cashew) are better for you, but peanut butter is fine as long as it is natural. When buying a nut butter just check the label and make sure the nuts are the only ingredient aside from maybe a bit of salt.


Print this and stick on the fridge for a friendly reminder!

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About Author

Originally from America, Natalia moved to South Africa to work as a sustainability consultant, which eventually led her to become a fully-fledged green enthusiast. Living a greener lifestyle is something she strives for everyday and she loves to...
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