The most realistic healthy swaps for your junk food cravings
When you’re trying to eat healthier, the hardest moments are when a craving hits. A craving wants what it wants, and it often won’t be fooled by a lemon tea or some fruit. That’s why when you’re starting out on your fitness journey, it’s important to be realistic about your goals and your methods of achieving them, or else you may end up bingeing as a result of too many restrictions, and you’ll lose motivation before you even make any progress.
Fortunately, there are many viable alternatives to junk food cravings that will actually hit the spot, and you’ll get some nutrition points too. Click through to see some realistic healthy swaps for those nagging junk food needs.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Craving ice-cream?
The secret to finally beating your ice-cream cravings is to give in, but only slightly! Freeze some bananas and blend them with nut butter and whatever flavors you’re craving. Your mouth won’t know the difference!
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Want a cold soda?
You can enjoy the tasty fizz without all the sugar by having flavored sparkling water, or using seltzer as a base for a lime-lemon or orange beverage.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Are chips calling your name?
Roasted chickpeas, kale crisps, or chips that are baked instead of fried, as well as those made from other vegetables like beets or parsnip, all make better alternatives to that greasy, artificially flavor-dusted stuff.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Can’t stop thinking about donuts?
Try making (or buying) no-bake energy bites. These little power balls are sweet, super easy to make, use natural ingredients, pack a protein and healthy fat punch, and their soft texture is close to the feeling of eating donut holes.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Is hot weather pushing you toward popsicles?
Make your own from blended fruit and yogurt—or even make your own chocolate yogurt fudgesicles—and you’ll enjoy the icy treat without any regrets.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Mistook your latte craving for a caffeine craving?
Some say sugar is as addictive as cocaine, and can certainly hook you as fast as caffeine, if not faster. The added sugar and cream of lattes might be what’s drawing you back, so try unsweetened coffee beverages with milk instead.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
About to dip your fingers into the Nutella jar?
The store-bought chocolate hazelnut spread is a dessert, despite its breakfast marketing, as it has about five teaspoons for sugar per two tablespoons, plus palm oil and artificial flavors. Make your own by blending hazelnuts, cocoa powder, coconut oil, vanilla, and your sweetener of choice.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Think sour cream is the only viable potato companion?
Think again! Greek yogurt gives you the same tangy, creamy, smooth addition for less calories and more protein.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Can’t tame the morning sugar craving?
Whether it’s adding sugar to coffee or oatmeal, starting your day with sugar leads to worse food choices. Instead, use the naturally sweet-tasting cinnamon, which not only regulates your blood sugar but also has metabolism-boosting benefits.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Ready to dial the pizza delivery number?
Invest in some ready-made cauliflower crusts or make your own for a much lower calorie indulgence.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Tempted by convenient microwave popcorn?
You can still have popcorn! But air popping it without all the extra fat is the only way to truly benefit from this high-fiber snack. It’s low-calorie and makes for a great base for other flavors like cinnamon, cocoa powder, lime-chili, Parmesan—whatever your taste buds desire.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Want a big plate of pasta?
Sometimes you just need pasta, and you have two options. The first option is to go for spiralized noodles (zucchini is a popular choice).
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Not satisfied with “zoodles”?
If the real pasta is non-negotiable, go for a red sauce instead of a white one, which tends to be loaded with cream, butter, cheese, and inflammatory oils.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Is your spoon inching towards the peanut butter jar?
Nut butter cravings are hard to quench, but instead of lopping on 200 calories with just two tablespoons, try stirring up some powdered peanut versions, which roast and press the nuts to remove 85% of the fat and calories.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Happy hour margaritas?
You can get a vodka and soda for the “skinniest” version, or try a martini or Moscow mule.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Craving fried rice?
Forget delivery and save on bucks, calories, and sodium by using cauliflower as your base and mix in eggs, green onions, carrots, peas, garlic, soy sauce, and sesame oil.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Late night cereal craving hitting?
The cold milk and comforting crunch are hard to replace, but you can swap out the sugary cereals (the obvious ones, and the sneakily sugar-filled raisin bran types), for healthier, low-calorie varieties like Cheerios. Plus you can add your own flavors!
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Craving a chocolate candy bar?
Be careful, because many nutrition bars seem like the healthy way to curb cravings but some brands are high in sugar and have enough calories to constitute a meal! Go for protein bars with around 150 calories for a satisfying alternative that will keep you full.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Craving chocolate peanut butter cups?
Make your own low-sugar, adult version with banana and PB chocolate cups. Mix super ripe banana and natural peanut, and coat it in dark chocolate.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Craving french fries?
Popping fry-cut veggies in the oven is easy, and it gives you nutrients from roasted veggies like carrots, parsnips, and sweet potatoes. You can also whip up a delicious sauce like chipotle aioli!
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Willing to go to a drive-through for a milkshake?
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Chewy candy cravings?
If it’s the smallness and the sweetness, you can go for chocolate or yogurt covered fruits or nuts, But if it’s the chewiness, you can always rely on dried fruit and all-natural fruit leather!
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Burgers begging you to eat them?
There are tons of swaps you can make here, depending on how strong you’re feeling. You can swap the bun for lettuce, portobellos, or sweet potato rounds, and you can swap the meat for something leaner like turkey, chicken, or the increasingly popular plant-based patty.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Salivating for some chocolate pudding?
Make chia seed pudding with oat milk, cocoa powder, and a little sweetener of your choice to get an important dose of fiber as well as omega-3.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Is the desire for dip overwhelming?
Dips are often our biggest, fattiest oversight when everyone is focused on the chips. Instead of a heavy cream-based dip, try using beans as a base for an equally creamy option.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Did you think frozen yogurt was a healthier alternative?
So did most people! Unfortunately, the fro-yo you get in stores can be loaded with sugar and artificial flavors. A better option is to make yogurt bark with Greek yogurt to get all the same flavor with limited sugar and no fake ingredients.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Craving apple pie?
Try baked apples! For a lower calorie option, carve out the center of apples and fill with a mixture of one tablespoon of brown sugar, one teaspoon of butter, some rolled oats, and a pinch of cinnamon, then bake!
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Tempted to bake an entire chocolate cake?
Try making black bean brownies instead. You won’t taste the beans, but you’ll enjoy all the soft, decadent, chocolatey taste.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
Blindly trusted the health factor of granola?
The sad truth is that this “healthy” food is actually often loaded with sugar. Swap it out for a plain, high fiber cereal and then add some cinnamon or berries to enhance the flavor.
See also: Avoid these “healthy” foods to live longer.
Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article.
