Available Balance
8 Healthy Food Swaps
May 17, 2016
040520147736taken by peachpurple

Copyright allrights reserved by peachpurple


Teens and working adults are getting obese as they grow older.

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The unhealthy food that we consume daily in increasing our weight as we lead sedentary lifestyle.


Compare to our grandma days, there are too much pre-packed food, ready to eat sold in the market.

Lack of nutrition and too much sodium plus sugar.


Now, you don’t have to ditch your favorite food, no diets required and you could maintain a perfect weight with a healthy lifestyle.


Food swap is the answer.


All you have to do is upgrade your diet intake to a healthier version.

That is what I do now.


Replace fatty food to non-fats, low cholesterol food and low calories ingredients.

You can choose healthy food when you dine out or prepare your own home cooked meals.


Here are 8 Healthy Food Swaps that you might be interested to try out today.


Choc cloud9

taken by peachpurple

Protein/Energy Bar

  • Don’t buy expensive energy bars at the supermarket. Expensive does not equals to healthy food.
  • Instead, make your own DIY energy bar at home.
  • Homemade mix are easy to prepare and you could make in large batches. Freeze them up for future use.
  • Firstly, mix healthy ingredients such as apple crisps, dried mango, assorted nuts and toasted seeds.
  • Use maple syrup or honey instead of coarse sugar.



taken by peachpurple

Fruit Juice

  • Store bought juice sold in bottles or convenient packs are NOT 100% pure juice.
  • Although it is stated NON SUGAR, do not trust those labels.
  • Sweeteners , artificial coloring and sugar are added to produce these assorted juice.
  • hence you should try purchasing a whole fruit in the market, such as pineapple, watermelon, apples, or oranges.
  • Peel off the skin, remove the core or seeds, cut them into smaller pieces or cubes and blend them in a Fruit Blender.
  • Do not add in any sugar into the juice because fresh fruits do contain natural sweeteners.
  • You could add in a spoonful of condense milk ( not sweetened creamers ) if the fruit juice tasted a little bland.
  • Vegetable juice is getting popular in the market compare to fruit juice.
  • Blend a mixture of tomato, bell pepper and cucumber.
  • Otherwise , try this recipe: Turnip, carrots and apple.
  • Cut fruits are popular among the kids who fancy upon assorted shapes and size of colorful fruits.
  • Use different cookie cutters, stamp out watermelon, honey dew, apples and pears.
  • Remember to remove the seeds because kids are not cautious with handling ( removing) fruit seeds.



Rice snacks

  • Replace rice snack tidbits with corn crackers, sushi, vegetable crisps or sweet potato chips that are easy to prepare.
  • Peel off the skin of a sweet potato, briefly wash it, pat dry.
  • Slice as thinly as possible and drp fry in a wok of sufficient oil or deep fryer.
  • Do not add in salt or MSG.
  • Natural sweet potato crisps are tasty and crunchy even without any seasoning.



taken by peachpurple

Soft drinks and carbonated beverages

  • These beverages are highly consist of artificial sweeteners, sugar which could induce tooth decay and cavities.
  • In addition to it, carbonated beverages are not advisable to be taken often.
  • There researches that had confirm carbonated drinks lead aggressive mood, uncontrollable emotional control and addiction.
  • It is wise to switch to plain water, distilled water , fruit juice, comfort soup or cultured drinks.


Store bought tidbits

Replace tidbits with nut mix such as sunflower seeds with toasted cashew nuts, ground nuts, corn flakes, flaxseeds and bran.


Reduce intake of fast food such as burgers, pizzas and hotdogs with sandwiches and pittas or tacos.


Photos by peachpurple




    1. I would think it best to eliminate fruit juices altogether, and to avoid deep fried foods as well. Raw fruits and vegetables are yummy, and they are more healthy than juices or snacks prepared by frying the produce. I love the cookie cutter idea for kids 🙂

    2. @ruby3881/
      yes, if possible, we should erase both fried food and fruit juices too.
      I noticed that fruit juices served in restaurants are highly mixed with diluted sugar too.
      It supposed to be 2-3 fresh green apples with water but was reduced to 1 green apple with diluted sugar and water. I could see only 1/4 of green apple pulp on the surface, the rest is sugar.

      Nothing is perfect nor original now.

      Yes cookie cutter fruits are my kids favorite.

    3. Those junk foods are categorized as unhealthy foods for they are nutritiously empty. They don’t give any value much to the health improvement of the consumers. Though they are labelled as “junk foods” yet many people still are eating them. They love to eat more than that of a nutritious one. In fact, you have cited here the replacement for those foods. I have already begun to refrain from eating them.

    4. This is a very helpful and informational post. I don’t use packaged juices at all as they are high on sugar. I prefer fresh juices and better still, fresh fruits. In fact dieticians suggest to have fresh fruits instead of fresh juices because fruits contain fibre which is eliminated in juices.
      Aerated and carbonated drinks are other health hazards. The consumption is especially high in hot countries like ours. But it’s best to replace aerated drinks with homemade drinks like you said. We use buttermilk a lot during summers which is a healthy and homemade drink.

    5. I don’t drink soda nearly as much as I used to when I was younger. Every once in a while I drink it because I like that carbonated bubbly beverage going down my throat. But I’m finding ways to swap out foods and make healthier eating choices.

      • I drink far too much soda. I shouldn’t be having it. I’ve had kidney stones recently and have blood in my urine. I’d better stop or I’m going to end up with serious problems.

    6. Yes, it is new dish foe me because I have eaten it at my friends’ house just one day at his birthday party. Choosing healthier foods is easier than you may think. By changing just a few eating habits you can make a big difference to your diet.
      Making small changes to your diet is the healthiest and most achievable way to lose weight.
      Your first step is to eat fewer foods high in calories, fat, salt and sugars and swap them for something healthier, including more fruit and

      Try these small changes when you have your next meal or drink, or when you open the kitchen cupboard or fridge looking for a snack. Once you’ve got started, try thinking of your own healthier swaps, too.
      When buying pre-packed food, don’t rely on the attractive promotional print on the wrapping, which can be misleading. Instead, learn to read the nutritional information when checking for calorie, fat, salt and sugar content.

      swap white breads, bagels and muffins for wholegrain varieties
      swap butter and cheese in your baked potato for reduced-fat spread and reduced salt and sugar baked beans
      swap a tuna melt panini for a tuna salad sandwich on wholemeal bread without mayo
      swap a cheddar cheese filling in your sandwich for reduced-fat hard cheese
      swap creamy or cheesy sauces for tomato- or vegetable-based sauces on your pasta, meat or fish dishes
      swap mashed potato made with butter and whole milk for mash with low-fat spread and a lower-fat milk, such as semi-skimmed, 1% fat or skimmed
      choose leaner cuts of meat – for example, swap streaky bacon for back bacon
      swap the frying pan for the grill when cooking meat

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