This for that: 10 healthy snack food and drink swaps

 

10 healthy snack swaps

Preservative-packed, high sugar and artificial ingredients are out. Nutrient-dense, whole food and organic ingredients are in. Clean up your cupboard at home or in the office lunchroom with these more nutritious snack food and drink swaps. You’ll be amazed at how tasty and simple these swaps are.

swap cocoa puffs for larabar renola

1. This for that: breakfast cereal

Swap corn syrup and artificial flavors in traditional cereal brands for non-GMO nuts, fruits and seeds in grainless Renola from LaraBar*. The 1.25 oz. bag (perfect for snacking) runs around $1.79, and the 9 oz. bag is in the $8 range. Add Renola to a bowl of Stonyfield Organic plain yogurt. Your tummy will thank you for the priobiotics, from the USDA Organic no-sugar added yogurt.

Ingredients:

Cocoa Puffs: (Sugar, Whole Grains (Corn, Oats, and Rice) and Corn Flour, Modified Corn Starch, Cocoa, Canola and/or Rice Bran Oil, Corn Syrup, Cocoa Processed with Alkali, Salt, Calcium Carbonate, Caramel and Beet Juice Concentrate Color, Tricalcium Phosphate, Trisodium Phosphate, Zinc and Iron, Artificial Flavor, Vitamin C, Niacinamide, Vitamin B6, Vitamin B2, Vitamin B1, Folic Acid, Vitamin B12, Wheat Starch, Vitamin E and BHT to preserve freshness.)

LaraBar Cocoa Coconut Renola: Almonds, Sunflower Seeds, Toasted Coconut, Dried Molasses, Pumpkin Seeds, Cocoa Nibs, Coconut Oil, Cashews, Tapioca Syrup, Cocoa Powder, Sea Salt, Vanilla Extract

Stonyfield Organic Plain Yogurt: CULTURED PASTEURIZED ORGANIC WHOLE MILK, PECTIN, VITAMIN D3. Live Active Cultures: S. THERMOPHILUS, L. BULGARICUS, L. ACIDOPHILUS, BIFIDUS, L. CASEI, AND L. RHAMNOSUS

2. This for that: soda

Even though it’s from a “Dr.”, soda can pack on excess fat, strip essentials nutrients from the body and have addictive effects. Enter kombucha, a fermented tea that has a 2000+ year history of aiding in digestion and detoxification of the body. And I have a sneaking suspicion who LIVE is making reference to with their Pure Doctor flavor. Raw, USDA Organic and non-GMO, LIVE is a healthier swap to regular soda. Plus, you get to keep the bubbles (kombucha has natural carbonation.)

Ingredients:

Dr. Pepper: CARBONATED WATER, CARAMEL COLOR, ASPARTAME, PHOSPHORIC ACID, NATURAL AND ARTIFICIAL FLAVORS, SODIUM BENZOATE (PRESERVATIVE), CAFFEINE

Live Kombucha Pure Doctor: Organic Raw Kombucha (Organic Fair Trade Certified™ Tea, Organic Fair Trade Certified™ Evaporated Cane Juice, and Organic Kombucha Culture fermented in purified water), Natural Flavors, Organic Stevia Extract (Natural Sweetener)

3. This for that: nutrition bars

The ingredient comparison list alone sells the Pure Bars ($21.99/12pk), which have no artificial flavors, sweeteners or preservatives. It’s also organic, gluten-free, non-GMO and vegan. What IS in it, you ask? This real fruit and nut bar packs six grams of protein and four grams of fiber in this healthy nutrition bar.

Ingredients:

Quaker Chocolate Chip Chewy Dipps: GRANOLA (WHOLE GRAIN ROLLED OATS, WHOLE GRAIN ROLLED WHEAT, BROWN SUGAR, SUNFLOWER OIL, HIGH FRUCTOSE CORN SYRUP, DRIED UNSWEETENED COCONUT, HONEY, SODIUM BICARBONATE, NATURAL FLAVOR, WHEY PROTEIN CONCENTRATE), SUGAR, PARTIALLY HYDROGENATED PALM KERNEL AND PALM OIL*, CRISP RICE (RICE FLOUR, SUGAR, BARLEY MALT, SALT), NONFAT MILK, CORN SYRUP, SEMISWEET CHOCOLATE CHIPS (SUGAR, CHOCOLATE LIQUOR, COCOA BUTTER, SOY LECITHIN, VANILLA EXTRACT), HIGH FRUCTOSE CORN SYRUP, BROWN SUGAR, CORN SYRUP SOLIDS, GLYCERIN, DRIED WHOLE MILK, PARTIALLY HYDROGENATED SOYBEAN OIL*, COCOA PROCESSED WITH ALKALI, COCOA, SORBITOL, SOY LECITHIN, SALT, NATURAL AND ARTIFICIAL FLAVOR, GLYCERYL LACTO ESTERS OF FATTY ACIDS, BHT (PRESERVATIVE), CITRIC ACID.

Pure Organic Chocolate Brownie Bar: Organic dates, organic walnuts, organic agave nectar, organic almonds, organic cashews, organic brown rice protein, organic cocoa

4. This for that: (pea)nut butter sandwich

Nut Butter: While I like that I can understand the simple list of Skippy ingredients on the label, I like Essential Living’s raw, unpasteurized, low/no heat processing, USDA Organic and Non-GMO label better. A 12 ounce jar of Organic Raw Almond Butter can run upwards of $20. Yup, that’s quite a bit more. Read why before you make the swap.

Bread: No added synthetic isolated vitamins are needed (or wanted) in Ezekiel 4:9 bread. There’s no preservatives, so if you don’t have a large family to eat it up within days, I recommend storing in the fridge or freezer. You can easily read and understand the ingredient list. All grains are sprouted so your body can have access to the grains’ nutrients without the harsh effects on the digestive tract. There’s no flour in Ezekiel bread (the cinnamon raisin is my personal favorite) and it’s certified organic. Need any more reasons? Ezekiel bread is widely available at Trader Joe’s and health stores (and even in freezers at many standard grocery stores) and runs in the $4 range.

Ingredients:

Skippy: Roasted Peanuts, Sugar, Palm Oil, Salt.

Wonder Classic White: Wheat Flour Enriched ( Flour , Barley Malt , Ferrous Sulfate [ Iron ] , Vitamin B [ Niacin Vitamin B3 , Thiamine Mononitrate Vitamin B1 { Thiamin Vitamin B1 } , Riboflavin Vitamin B2 { Riboflavin Vitamin B2 } , Folic Acid Vitamin B9 ] ) , Water , Corn Syrup High Fructose , Contains 22% or less , Wheat Gluten , Salt , Soybeans Oil , Yeast , Calcium Sulphate , Vinegar , Monoglyceride , Dough Conditioners ( Sodium Stearoyl Lactylate , Calcium Dioxide ) , Soy Flour , Diammonium Phosphate , Dicalcium Phosphate , Monocalcium Phosphate , Yeast Nutrients ( Ammonium Sulfate ) , Calcium Propionate , To Retain Freshness

Essential Living Raw Almond Butter: organic raw unpasteurized almonds, organic almond oil, pink himalayan sea salt

Food 4 Life Ezekiel 4:9 Sprouted Whole Grain Bread: Organic Sprouted Wheat, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Filtered Water, Fresh Yeast, Organic Wheat Gluten, Sea Salt.

5. This for that: drink mix packets

In college, I offered someone a Crystal Light packet and they looked at me and said “that’s poison.” Apparently, I missed the class where I was supposed to read the label and realize Crystal Light contains aspartame. And a host of other non-natural sounding ingredients. Oops! Learn from me and try a natural green tea drink packet, like Jade Monk’s Palau Peach Matcha Green Tea On-the-Go ($7.99/6pk). Add to water, and drink up the antioxidants and flavor.

Ingredients:

Crystal Light Peach Mango Green Tea: Citric Acid, Maltodextrin, Aspartame*, Green Tea Extract, Modified Cornstarch, Caffeine, Contains Less Than 2% Of Natural Flavor, Ascorbic Acid (Vitamin C), Vitamin E Acetate, Vitamin A Acetate, Calcium Carbonate, Sodium And Potassium Bicarbonate, Magnesium Oxide, Yellow 5, Red 40, Blue 1.Phenylketonurics: Contains Phenylalanine.

Jade Monk Palau Peach Matcha Green Tea Mix On the Go: Evaporated Cane Sugar, (Chicory) Root Fiber, Japanese Matcha Green Tea, Natural Flavor, Citric Acid, Certified Organic Stevia Extract Powder (Stevia rebaudiana)(leaf), White Tea Extract

6. This for that: flavored chips

Garden of Eatin Blue Chips (around $4 in stores) have under five ingredients, contain no artificial food coloring and use non-GMO corn. Sold! Pair with Organicville’s Mild Salsa (around $4), filled with organic veggies and no added sugar.

Ingredients:

Doritos Dinamita Nacho Picoso: Corn, Vegetable Oil (Corn, Sunflower, And/Or Canola Oil), Salt, Cheddar Cheese (Milk, Cheese Cultures, Salt, Enzymes), Whey, Monosodium Glutamate, Maltodextrin (Made from Corn), Buttermilk, Romano Cheese (Part Skim Cow’s Milk, Cheese Cultures, Salt, Enzymes), Whey Protein Concentrate, Onion Powder, Spices, Natural And Artificial Flavor, Tomato Powder, Citric Acid, Dextrose, Lactose, Lactic Acid, Garlic Powder, Artificial Color (Including Yellow 6, Yellow 5), Red And Green Bell Pepper Powder, Sugar, Skim Milk, Disodium Inosinate, And Disodium Guanylate. Contains Milk Ingredients.

Garden of Eatin Blue Chips: Organic blue corn, expeller pressed oleic safflower and/or sunflower oil, sea salt.

Organicville Mild Salsa: ORGANIC TOMATOES, ORGANIC TOMATO PUREE, ORGANIC ONIONS, ORGANIC GREEN PEPPERS, ORGANIC AGAVE NECTAR, SALT, ORGANIC CHOPPED ONIONS, ORGANIC GARLIC, ORGANIC WHITE VINEGAR, ORGANIC JALAPENOS, ORGANIC CILANTRO, ORGANIC CUMIN, ORGANIC CHIPOTLE POWDER, ORGANIC BLACK PEPPER.

7. This for that: ramen

Add last night’s leftover veggies and protein to today’s Lotus Foods ramen lunch and you have a nutritious meal in four minutes. In addition to great flavor, Forbidden Rice Ramen ($2.29) is lower in sodium, has no MSG and a makes a no-GMO ingredient claim on their label.

Ingredients:

Maruchan Chicken Ramen Noodle: Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Vegetable Oil (Contains One or More of the Following: Canola, Cottonseed, Palm) Preserved by TBHQ, Contains Less than 1% of: Salt, Soy Sauce (Water, Wheat, Soybeans, Salt), Potassium Carbonate, Sodium (Mono, Hexameta, and/or Tripoly) Phosphate, Sodium Carbonate, Turmeric. Soup Base: Salt, Sugar, Monosodium Glutamate, Contains less than 1% of: Maltodextrin, Lactose, Spices (Celery Seed), Hydrolyzed Corn, Wheat and Soy Protein, Turmeric, Natural Flavors, Dehydrated Vegetables (Garlic, Onion, Chive), Disodium Inosinate, Disodium Guanylate, Vegetable Oil (Palm), Yeast Extract, Powdered Cooked Chicken, Cabbage Extract.

Lotus Foods Forbidden Rice Ramen with Miso Soup: black, brown and white rice flours, water. Soup Pack: white miso powder (cultured soybeans and rice, salt), salt, white onion powder, tamari powder (soybeans, sea salt), soybean powder, mushroom powder, dried parsley, dried carrots.

8. This for that: chips & dip

Keep the crunch! Lose the sodium. Kiwa Vegetable Mix (around $6.50 per bag in stores) contains a variety of vegetable chips with half the sodium of regular potato chips. Since a chip just isn’t a chip without the dip, pair with Holy Land Guacamole Hummus. Holy tasty! And in addition to taste, you’ll recognize each ingredient on the label as real food.

Ingredients:

Ruffles Original Potato Chip: Potatoes, Vegetable Oil (Sunflower, Corn, and/or Canola Oil) and Salt.

Ruffles Ranch Dip: Water, Sunflower and/or Canola Oil, Partially Hydrogenated Coconut Oil, Milk Protein Concentrate, Modified Food Starch, Natural Flavors, Salt, Monosodium Glutamate, Sugar, Glucono-Delta-Lactone, Lactic Acid, Datem, Garlic Powder, Spices, Onion Powder, Carrageenan, Xanthan Gum, Green Onion, Sodium Polyphosphate, Potassium Sorbate, Guar Gum, and Partially Hydrogenated Soybean and Cottonseed Oil.

Kiwa Vegetable Mix: plantain, beetroot, parsnip, cassava, sweet potato, non-hydrogenated vegetable oil, salt

Holy Land Guacamole Hummus: Chickpeas, Sea Salt, Citric Acid, Holy Land Olive Oil, Fresh Garlic, Tahini, Lemon Juice, Avocado, Cilantro, Cumin Ground, Green Onion, Jalapeno

9. This for that: energy drinks

If you must, you must. Sometimes, natural energy just doesn’t cut it. Schekter’s Organic Energy (priced about the same as Red Bull in stores) is a USDA Organic labeled energy drink with mild sweetness and carbonation that any Red Bull blooded American can appreciate. Developed by a former organic farmer, Schekter’s is a 100% natural energy drink with 0% synthetic caffeine, flavoring or artificial sweetener.

Ingredients:

Red Bull Energy Drink: carbonated water, sucrose, glucose, citric acid, taurine, sodium citrate, magnesium carbonate, caffeine, inositol, niacinamide, calcium pantothenate, pryidoxine HCI, Vitamin B12, Natural & Artificial Flavors, Colors

Schekter’s Organic Energy: Organic raw green coffee bean extract, Organic guarana, Organic Ginseng (to relieve stress), Organic Green tea (to boost mental focus),Organic Ginkgo Biloba,Organic Pomegranate juice,Organic Lemon Juice,Organic Elderberry juice,Organic raw fair trade sugar,Natural spring water

10. This for that: mac ‘n cheese

If you follow the news, you likely know that “this” now owns “that”. And “this” is the number one selling mac ‘n cheese followed by “that” ranking in at number two. While they might both be General Mills products, I still choose “that” for its simplified ingredient list (see below), USDA Organic and non-GMO label, and company statement that the cheese is from cows not treated with growth hormone rBST. Annie’s Organic Alfredo Shells & Cheddar sells for around $3.

Ingredients:

Kraft Macaroni & Cheese Alfredo: Ingredients: Enriched Macaroni Product (Wheat Flour, Niacin, Ferrous Sulfate [Iron], Thiamin Mononitrate [Vitamin B1], Riboflavin [Vitamin B2], Folic Acid) Cheese Sauce Mix (Whey, Salt, Milkfat, Part-skim Milk, Milk, Milk Protein Concentrate, Modified Food Starch, Cream, Contains less than 2% of Buttermilk*, Sodium Tripolyphosphate, Nonfat Milk, Sodium Phosphate, Cellulose Gel, Cellulose Gum, Citric Acid, Onions*, Garlic*, Lactic Acid, Calcium Phosphate, Spice, Cheese Culture, Carob Bean Cum, Enzymes) *Dried Contains: Wheat, Milk.

Annie’s Organic Alfredo Shells & Cheddar: ORGANIC WHEAT SHELL PASTA, ORGANIC VALLEY ® ORGANIC CHEDDAR CHEESE (ORGANIC CULTURED PASTEURIZED MILK, SALT, NON-ANIMAL ENZYMES), ORGANIC WHEY, SALT, SODIUM PHOSPHATE, ORGANIC GARLIC, ORGANIC BASIL

Make the swap! Shop your local co-op, Whole Foods or online to find these healthy snack food and drinks.

Share the wealth! Let readers know what snack swaps you (and your family) have made to make your lives a little healthier (without sacrificing taste and convenience).

 

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BrookeZiegler.com ↞ Farm girl with a gypsy heart. Life-long obsession for junking and all things vintage. Working on upcycled fashions, DIY beauty, colorful salads and a healthy earth. ↠ Read About BrookeRead more posts by Brooke

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