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I find that making healthier option swaps for foods prevents me from feeling deprived and helps me to feel nourished at the same time. Swaps are the easiest place to start when making moves towards healthier foods and nutritious lifestyle.

The first and easiest place to start making swaps are in the foods that you use and eat every day, like the oils and fats, sweeteners, and carbohydrates. Bonus is that these swaps will not costs you much more than you spend already.

In Order of Importance….3 Easy Swaps for Big Positive Health Improvements

#1 Oils & Fats – Just say no to man-made highly processed oils.



  • Seed oils: Corn, Canola (or Rapeseed) Vegetable, Soybean, Grapeseed, Sunflower, Safflower, Rice bran
  • Crisco or other Shortening made from any of the above
  • Margarine or “butter-like” products
  • Traditional Mayo
  • Traditional Salad Dressings

Side Note: When you eat out at restaurants you will be exposed to mostly the oils on the “Remove” list that is not healthy for your body and creates inflammation in your body. But I still eat out fairly frequently, so I keep to the ones below when eating at home.

Healthy Swaps:

#2 Sweeteners



  • Equal, Nutra-Sweet, Sweet’N Low, Truvia, Sun Crystals, Splenda
  • Agave (mostly Fructose), Corn Syrup, High Fructose Corn Syrup


Healthy Swaps: Organic

#3 Starchy Carbohydrate Sources

Remove: Boxes and Bags

  • Traditional Potato Chips
  • Traditional Crackers
  • Breads and Tortillas


Healthy Swaps: Whole Food Carb Options

  • All the Organic Potatoes and Yams
  • All the Organic Rice (I use Lundberg Farms) (Side note: organic rice is important, because conventional rice is known for having arsenic in it and who knows what other pesticides.)
  • Squashes (Butternut, Winter, Spaghetti, Pumpkin)
  • Root Veggies: Parsnips, Carrots, Turnips, Beets
  • Plantains

Treat Bag Carbs:

Diane Sanfilippo has FREE 1-page tear out guides from her fantastic book Practical Paleo that goes into more detail about these three swaps and many others.

Thrive Market

I highly encourage you to Sign-up for Thrive Market.

Thrive Market allows you to shop for all the healthy food items you know and love at discount prices, because they cut out the middle man, and it gets delivered to your door so it also saves you time. Not only to you save money, but for every paid membership Thrive Gives a membership to a family in need.

The second best part, aside from saving money, is that all your favorite pantry items will be delivered to your door and you don’t have to go to stores which also saves you time and energy. And who can’t use more money, time, energy?!?!

Side Note: Many to all of these products can also be found at various grocery stores near you: HEB, Kroger, Whole Foods, Sprouts – but it may cost you more money, time, and energy…