Healthy Food Swaps Summer

Healthy Food Swaps Summer Edition

We’re back with Healthy Food Swaps Summer Edition! In this edition, we are going to focus on summertime meals. There are plenty of staples that scream “summer” but often come with excessive and unnecessary calories if you’re not careful. Here are a few of our favorite swaps that are sure to be not only healthy but delicious too!

Healthy Food Swaps Summer Edition


Ground Beef → Ground Turkey

Hear us out before shouting out that you’ll never give up beef for some ol’ bird.  Between the fat, protein, and caloric content alone, ground turkey acts as the perfect substitute to the tried-and-true ground beef counterpart. Still not convinced? Try mixing a 1:1 ratio of lean ground beef and ground turkey for your burger patties. Your taste buds won’t be able to tell the difference, I promise.

Pasta Salad

Regular Pasta → Zoodles

Sure, you could swap out regular, refined pasta for whole wheat pasta, but why not take it one step further?  Spiralizing zucchini (and other vegetables!) into “zoodles” is a great option for pasta salad lovers. Not only do you get the vitamins and minerals associated with your daily dose of vegetables, but this pasta alternative still provides plenty of flavor and crunch! Tip: if you’re still unsure about this option, try mixing equal portions zoodles and whole wheat pasta together for a tasty middle ground!


Potato Chips → Avocado Oil Chips

Late-night cravings leave you grabbing for the nearest bag of chips? Swap out those greasy potato chips for chips cooked in avocado oil, like Boulder Canyon Avocado Oil Sea Salt Chips. With only 3 ingredients total (you read that right, THREE!) this healthy alternative is perfect for dipping or just eating by itself.


Regular Dressings – Whole30/Organic Dressings

Whether you’re a ranch lover or a thousand island enthusiast, dressings are the perfect pairing to many meals. Unfortunately, dressings are often the culprit in turning a healthy meal into something far from it. Choosing organic or Whole30 dressings may sound like they’re going to taste anything like their namesake, but companies like Tessemae’s and Primal Kitchen will quickly change your mind. You can even use the dressings as marinades for your cooking! For instance, Tessemae’s Lemon Garlic dressing is a household staple in Jaime & Alex’s kitchen!


Sandwich Bread → Sandwich Thins

Swapping out traditional sliced bread for sandwich thins is a great way to reduce the number of carbs you’re consuming, all while still enjoying your favorite lunchtime staple. Bonus: the same rule applies to swapping traditional pretzels for pretzel thins and traditional bagels for bagel thins!


Peanut Butter → Protein Nut Butter

Protein nut butters are, you guessed it, packed with protein!  Not only will you be cutting down on your sugar intake, but the added protein will help you feel fuller for longer. With an endless list of flavors to choose from, like white chocolate pretzel or birthday cake, conquering your sweet tooth has never been easier! Pair your favorite nut butter with some apple slices or pretzel crisps, you’ll be surprised that eating healthy can taste so good!

Cooking over the summer doesn’t have to be overly complicated- or bland! Small, simple swaps can take your favorite meals up a notch, all while taking little to no extra time at all. Don’t just take our word for it, give some of these swaps a try to see for yourself! Check out more healthy food swaps here!

About The Author

Jaime Curl

I've explored many different fields within physical therapy, including acute care and oncology at Troy Beaumont Hospital, elementary through high school levels in the Troy School District, and outpatient physical therapy. As the office manager and marketer, I am able to combine my love for health and exercise science with my people skills, all with a dash of marketing and personal training. My hobbies include spending time with friends and family, baking, crafting, and watching my favorite movies or tv shows.

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