Snack time swap: processed to whole

Do you struggle with emotional eating processed food at weak moments? I have spent the last 10 years changing my habits surrounding food, stress management and sleep. By far the thing that has been most difficult to change is eating healthier whole food snacks in moments of weakness.

I put together a list of swaps that you can make to help you lean in the right direction. Remember that you will be more likely to swap with a whole food healthy option if you genuinely love it.

Also, this is a process. So try to bring some curiosity to the situation!

Chips & Crunchy Snacks

• Instead of: Potato chips
  Try: Baked sweet potato chips, kale chips, or roasted chickpeas

• Instead of: Flavored popcorn
  Try: Air-popped popcorn with olive oil, sea salt, and nutritional yeast

• Instead of: Cheese-flavored crackers
  Try: Whole grain or seed-based crackers with hummus or guacamole

Sugary Snacks & Candy

• Instead of: Candy bars
  Try: Dark chocolate (70%+ cacao) with nuts or dates stuffed with almond butter

• Instead of: Gummy candies
  Try: Dried fruit (no added sugar) or frozen grapes

• Instead of: Sugary granola bars
  Try: Homemade energy balls with nuts, dates, and cacao

Sweetened Breakfast Cereals

• Instead of: Sugary cereals
  Try: Oatmeal with cinnamon, fruit, and nuts

• Instead of: Flavored instant oatmeal
  Try: Steel-cut or rolled oats with honey and fresh berries

• Instead of: Store-bought granola
  Try: Homemade granola with nuts, seeds, and natural sweeteners

Processed Bread & Baked Goods

• Instead of: White bread
  Try: Sprouted grain or sourdough bread

• Instead of: Muffins and pastries
  Try: Banana or zucchini bread made with almond or coconut flour

• Instead of: Store-bought pancakes/waffles
  Try: Homemade whole-grain or oat-based versions

Sugary Drinks & Soda

• Instead of: Soda
  Try: Sparkling water with fresh lemon, lime, or berries

• Instead of: Fruit juice (with added sugars)
  Try: Freshly squeezed juice or whole fruit smoothies

• Instead of: Sweetened iced tea
  Try: Herbal tea or homemade iced tea with honey

Fast Food & Convenience Meals

• Instead of: Frozen pizza
  Try: Homemade whole wheat or cauliflower crust pizza with fresh toppings

• Instead of: Packaged frozen meals
  Try: Meal-prepped bowls with quinoa, roasted veggies, and protein

• Instead of: Instant ramen
  Try: Homemade soup with bone broth, vegetables, and rice noodles

Dairy Alternatives

• Instead of: Flavored yogurts
  Try: Plain Greek yogurt with honey and fresh fruit

• Instead of: Processed cheese
  Try: Grass-fed cheese or nutritional yeast for a cheesy flavor

• Instead of: Coffee creamer
  Try: Coconut or almond milk with cinnamon and vanilla

Processed Condiments & Dressings

• Instead of: Store-bought salad dressing
  Try: Homemade dressing with olive oil, lemon, and herbs

• Instead of: Ketchup with added sugar
  Try: Organic ketchup or mashed avocado as a topping

• Instead of: BBQ sauce
  Try: Homemade version with tomato paste, vinegar, and natural sweeteners