7 Healthy Substitutes for Everyday Food and Drinks


There are plenty of foods that are packed with sugars, flavourants, and other unhealthy additives. Today I will be sharing healthy substitutes for everyday food and drinks which are more beneficial for your health. There are healthier options that you can try to replace foods like granola bars, cereals, white bread, and other foods or drinks that people consume on a daily basis.

7 Healthy Substitutes for Everyday Food and Drinks



There is plenty of research that substantiate the negative effects of sugary beverages like soda. Soda has been linked to a higher risk of obesity, diabetes, metabolic syndrome, fatty liver, just to name a few.

Many people switch to diet soda, thinking that it is their best option, however, this is not true since it could also elevate the risk of developing conditions like stroke and metabolic syndrome.

Instead of drinking soda, rather opt for the following fizzy drinks:

  • Sparkling water that is infused with slices of your favourite fruits.
  • Sparkling green tea contains a lot less sugar than soda.
  • Low sugar kombucha.

However, keep in mind that still water is still your best option when it comes to staying hydrated and healthy.

Sugary Cereal

Instead of having a bowl of sugar-loaded cereal for breakfast, rather enjoy a bowl of yogurt parfait, chia pudding, or oatmeal which are more nutritious. Cereals are usually loaded with sugar and do not contain essential macronutrients like fiber and protein. You can also try making your own easy homemade granola or muesli recipes for a healthier breakfast alternative.

Homemade Granola Bars

Many people enjoy granola bars as a quick and easy snack choice. However, some of them are packed with sweet ingredients like candy coatings or added sugars. There are brands that sell healthy granola bars. Just read the food label to see if it contains whole foods, protein and fiber.

Or, even better, you can make your own tasty homemade granola bars and use healthy ingredients like oats, dried fruit, coconut, nuts, and seeds. Here is an easy recipe for healthy granola bars that you can make at home.

Energy Drinks

Many people opt for energy drinks to give them a quick energy boost to tackle a busy day at the office. While energy drinks can boost focus and concentration, many of them contain high amounts of stimulants and added sugars. If you consume energy drinks in excess, it could lead to various health issues like kidney damage or rapid heartbeat.

Instead, you can drink oolong tea, green tea, coffee, black tea, or yerba mate which also gives you a caffeine boost but have fewer side effects. Green tea contains plenty of antioxidants which are good for heart health and maintaining blood sugar levels.

To improve feelings of fatigue, you can also consider some lifestyle changes, like a healthy diet, getting more sleep, and lowering your stress levels. This way, it won’t be necessary to opt for stimulants like energy drinks.


Many people find crisps or chips a satisfying snack with their crunchy texture and tasty salty taste. But they are not healthy snack choices due to their high calorie, salt, and oil content.

Instead, you can snack on things like sliced celery, cucumber, radishes, carrots, and daikon which are packed with vitamins, antioxidants, fiber, and minerals. You can enjoy them with nutrient-dense dips like hummus, black bean dip, low-fat cream cheese,  or guacamole.

Other Healthier Chip Replacements to Consider:

  • Kale chips
  • Roasted chickpeas
  • Sweet potato chips
  • Beet chips

You can also roast zucchinis, eggplant, plantains, radishes, carrots, sweet potato, or parsnips in the oven.

White Bread

Instead of indulging in white bread, rather choose rye, or whole wheat read that offer more nutritional value. Good choices to consider are sprouted, whole grain breads that are high in fibre and protein.

  • Thin slices of toasted sweet potato.
  • Portobello mushrooms.
  • Lettuce or Swiss chard wraps.
  • Cauliflower bread.
  • Flax bread.

Sugary Candy

Regularly eating sugar treats like candy can increase the risk of diabetes, heart disease, and obesity. Rather indulge on the following foods to satisfy your sugar craving:

  • Dried fruit.
  • Fruit covered in dark chocolate.
  • Homemade energy balls
  • Smoothies made with nut butter and fresh fruit
  • Yogurt parfait.


As you can see, there are plenty of healthy substitutes for everyday food and drinks that are better for overall health. These food substitutes are not only tasty but some of them contains healthy minerals, vitamins, and nutrients that your body needs.  Be sure to try some of the above suggestions the next time you are preparing a meal or reaching for in-between-meal snacks.

Sending you much love, light, and nutritious vibes.




Leave a Reply

Your email address will not be published.