Eat This Not That

Did you know that small choices can have a big impact on your health? It’s true! When it comes to eating healthy, no one is perfect, and that’s okay! Simply picking one snack over the other is an accomplishment. Making one healthy habit will lead to more. We’ve got 5 tips to get you started!

Eat This: Whole fruit

Not That: Fruit juice

Whole fruits and vegetables have healthy fiber, which can be lost in juices. Fruit juices also often contain added sugar and artificial colors.

Eat This: Popcorn

Not That: Chips

Popcorn can have low calorie content, low energy density, high fiber content and increased satiety. One study found that 15 calories of popcorn were as filling as 150 calories of potato chips!

Eat This: Celery & Peanut Butter

Not That: Peanut Butter Cup Candy

This one is clear; pair peanut butter with your veggies and you’ll have a healthy snack while avoiding all the sugar in candy peanut butter products.

Eat This: Mustard

Not That: Mayonaise

Mustard is typically low in calories and carbohydrates, has no added sugar, and low in fats. Mayo is high in calories, which come from fats.

Eat This: Dark Chocolate

Not That: Milk Chocolate

Chocolate can be healthy?! Well, there is definitely a healthier option to this sweet treat. Cocoa is rich in plant chemicals called flavanols that may help to protect the heart. Dark chocolate has anywhere from 50-90% cocoa solids, while milk chocolate has 10-50% cocoa solids and often added butter, oils, and artificial color and flavors. A higher percentage of cocoa means less room for unhealthy additives.

Healthy substitutions can be easy choices at home, at the grocery store, and while at a restaurant or getting takeout. After a while, these healthy habits will become second nature! What are your favorite healthy choices/ substitutions? Share them with the community below!

*Information provided by:

Mayo Clinic, Healthline, Upstate Nutrition, Harvard School of Public Health

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