This or That? Conscious Food Choices for a Healthier Lifestyle.

written by Lauren Elizabeth March 18, 2021
This or That? Conscious Food Choices for a Healthier Lifestyle.

This or That? Making food swaps can be simple and is a great tool to help reduce calories and manage weight. Your food swap choices will be determined by your nutrition goals and food preferences. Over the years of consulting clients, I’ve noticed a trend. To lose weight, people will follow restrictive diets, consume bland food, and sometimes even cut out entire food groups.1 No wonder so many fail to reach their goals and create a healthier lifestyle. Food should be exciting, fun, creative, and colorful! Nutrition for overall health is important and restricting food groups may lead to malnutrition.

To manage your weight, you do not have to follow strict food diets. Instead, I challenge you to reflect on your eating habits and mindset towards food. How can you be creative in the kitchen and make your eating experience an enjoyable one? Remember, make this about YOU! There is not a one-size-fits-all approach to nutrition. Experiment with flavors, textures, spices, and more.

If you find yourself bored, hungry, or even developing health issues, it may be time for a food evaluation. Here are a few nutrition tips and food swaps to provide inspiration on reducing calories and making healthier substitutions if needed. Enjoy and be creative with the process!


  1. Smaller portions
  2. More nutrient-dense, lower calories foods… aka whole food sources
  3. Consume a variety of foods, the more colorful your plate, the better!
  4. Add vegetables to every meal.
  5. Cooking method – grill or bake your dishes over fried.
  6. Check the nutrition label of food products for added sugar, saturated fat, and total calories.
  7. Replace saturated fats with mono- or poly-unsaturated fats.
  8. Foods with soluble fiber help reduce cholesterol, the risk for heart disease, and improve weight management.1
  9. Watch the condiments.
  10. Refrain from defining foods as “good” or “bad” all may be incorporated in moderation.
  11. Add 15-20 minutes of exercise, three times per week for an extra calorie burn.


Fresh FruitFruit Juice
Fish or “Pulses”Red Meat
Water / SparklingSoda
Corn TortillaFlour Tortilla
Black coffee w/ 2% MilkVanilla Latte
Mustard or Mashed AvocadoMayonnaise
Greek YogurtSour Cream
Olive Oil Spray (for cooking)1 Tbsp Olive Oil
VinaigretteCreamy Salad Dressing
Whole Fresh FruitDried Fruit
Sprouted Whole GrainWhite Bread
Whole Wheat PastaWhite Pasta
Zucchini NoodlesWhole Wheat Pasta
“Pulses” are beans, lentils and legumes.1,2
  1. Young L. 11 Healthy Food Swaps to Lose Weight. U.S. News. Published 2021. Accessed March 19, 2021.
  2. Chatzky J. 40 Effortless Food Swaps to Lose Weight | Eat This Not That. Eat This Not That. Published 2021. Accessed March 19, 2021.

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