Swap Your Way to Whole Foods

Oct 28

Here are some easy swaps to replace ultra-processed foods with whole, nutritious alternatives:

1.Chips → Fresh Veggies with Hummus or Guacamole
Swap out processed chips for crunchy carrots, bell peppers, or cucumber slices. Pair with hummus or guacamole for a satisfying snack.

2.Sugary Breakfast Cereal → Oatmeal with Fresh Fruit
Skip the sugary cereal and make a bowl of oatmeal topped with berries, bananas, nuts, or a dash of cinnamon. It's filling and naturally sweet!

3.Soda → Infused Water or Sparkling Water with Fruit
Replace sugary sodas with water infused with lemon, berries, or cucumber. Sparkling water with a splash of fruit juice is another refreshing alternative.

4.Instant Noodles → Whole Grain Pasta with Veggies and Protein
Replace instant noodles with whole-grain pasta. Toss in fresh vegetables, lean protein, and olive oil for a more balanced, nutrient-rich meal.

5.Packaged Cookies → Homemade Energy Balls or Fruit with Nut Butter
Instead of packaged sweets, try making no-bake energy balls with oats, nuts, and a bit of honey. Or enjoy apple slices with almond or peanut butter.

6.Frozen Pizza → Homemade Pizza on Whole Grain Crust
Swap frozen pizza for a homemade version using a whole-grain or cauliflower crust. Top with tomato sauce, fresh veggies, and a sprinkle of cheese. Omit the processed meat and use shredded chicken or chick peas instead.

7.Flavored Yogurts → Plain Greek Yogurt with Fresh Fruit and Honey
Skip the sugary flavored yogurts and opt for plain Greek yogurt topped with fresh fruit and a drizzle of honey for natural sweetness.

8.Prepackaged Sandwich Meat → Grilled Chicken or Tuna
Replace processed deli meats with grilled chicken breast, tuna, hummus, or even roasted veggies for a fresh sandwich filling.

9.Processed Granola Bars → Homemade Trail Mix
Instead of sugary granola bars, make your own trail mix with nuts, seeds, and dried fruit for a protein-packed snack that’s free of added sugars.

10. Frozen Processed Meals → Batch-Cooked Whole Foods
Swap out frozen, ready-made meals by batch-cooking whole foods like roasted vegetables, lean proteins, and grains that can be mixed and matched throughout the week.

These small changes can help reduce the intake of preservatives, added sugars, and unhealthy fats, leading to a more nutritious and satisfying diet. They will help you maintain a healthy weight and may help you lower your risk of chronic illnesses and cognitive decline.

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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