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Meal Swaps to Change Your Life for the Healthier

By Sara Butler

Making small changes can have a big impact on your health and wellness. If you’re trying to be healthier this year, these food exchanges may seem small but move you closer to a huge health reward. Here are the foods you should think of swapping at breakfast, lunch, and dinner for a healthier you!


Breakfast starts your whole day off right, so it’s pretty important to choose foods that will give you energy and keep you feeling full. At breakfast try these healthier food trades:

  • Egg whites – Instead of just eating an egg white omelet, you should use the yolks too. Eating the whole egg is much healthier for you and delivers healthy fats and other nutrients that help you to feel fuller for longer.
  • Oatmeal – If your morning go-to is flavored oatmeal, try kicking it old school with some unflavored oats. Instant oatmeal is usually high in sugar and other added chemicals that are best to avoid, not to mention it’s highly processed. The closer you can stick to unprocessed oatmeal, the healthier it will be.
  • Jam – if you love jam on your toast in the morning, try swapping it out with smashed avocado. Jam is full of added sugars and can’t compare nutritionally with a smashed avocado either. The fiber and healthy fats in avocado will help you through your morning feeling great.


A few healthy swaps you might want to try for lunch include:

  • Burritos – Move over burritos because burrito bowls are here to stay! Tortillas have a way of sneaking in a ton of calories and carbohydrates into your meal, and you don’t taste it anyway! So, go for all the good stuff inside with a burrito bowl.
  • Mayonnaise – Mayo is a common condiment for many a sandwich, but you can easily replace it with hummus to add flavor and protein in place of all that fat. Hummus has fewer calories and a much better flavor.

For Dinner

When it comes to dinner and making simple changes for a big impact, consider this:

  • Pasta – Instead of pasta, you should try spaghetti squash. It has a similar texture but way fewer calories and carbohydrates to end your day with.
  • Sour Cream – Instead of sour cream on taco Tuesday, you should try Greek yogurt. It has less fat and calories than sour cream and adds a punch of protein to your plate, too. 

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.

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