To help you make informed choices, we’ve created a simple guide to show how you can swap common ultra-processed foods for healthier alternatives. From delicious homemade spaghetti sauce to energy-boosting snacks like DIY energy balls, these options are easy, wholesome, and packed with flavor. Check out the chart and recipes below to start making smarter food choices today!
Get the Recipes
- Homemade Spaghetti Sauce
- Homemade Barbecue Sauce
- Homemade Nut Butters
- DIY Coffee Creamer
- Homemade Salsa
- Homemade Salad Dressing
- Noodle Alternatives
- Homemade Energy Bites
- Black Teas
- Homemade Pancakes
Resources and further reading:
- American Heart Association. (n.d.). Healthy swaps for common foods. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-swaps-for-common-foods
- American Heart Association. (n.d.). Simplest vinegar & oil quick salad dressing. from https://recipes.heart.org/en/recipes/simplest-vinegar–oil-quick-salad-dressing
- Cleveland Clinic. (2023). Simple recipe swaps to save your tried-and-true favorites. Retrieved from https://health.clevelandclinic.org/simple-recipe-swaps-to-save-your-tried-and-true-favorites
- Cleveland Clinic. (2023). Recipe: Spicy barbecue chicken. Retrieved from https://health.clevelandclinic.org/recipe-spicy-barbecue-chicken
- Cleveland Clinic. (2024). Recipe: Red and green pepper salsa. Retrieved from https://health.clevelandclinic.org/recipe-red-and-green-pepper-salsa
- Cleveland Clinic. (2024). Recipe: Whole wheat oatmeal pancakes with fruit. Retrieved from https://health.clevelandclinic.org/recipe-whole-wheat-oatmeal-pancakes-fruit
- Cleveland Clinic. (2022). Love your heart podcast: Is your healthy snack really healthy? Retrieved from https://my.clevelandclinic.org/podcasts/love-your-heart/is-your-healthy-snack-really-healthy
- Cleveland Clinic. (2023). Are energy drinks bad for you? Retrieved from https://health.clevelandclinic.org/are-energy-drinks-bad-for-you
- Dani Spies. (n.d.). No-bake oatmeal energy balls. Clean & Delicious. Retrieved from https://cleananddelicious.com/wprm_print/no-bake-oatmeal-energy-balls
- Dani Spies. (n.d.). Oatmeal raisin energy bites. Clean & Delicious. Retrieved from https://cleananddelicious.com/wprm_print/oatmeal-raisin-energy-bites
- University of Maryland. (n.d.). Recipe swaps. Retrieved from https://extension.umd.edu/sites/extension.umd.edu/files/publications/76.%20Recipe%20Swaps_0.pdf
- Harvard Health Publishing. (2015). Are protein bars really just candy bars in disguise? Retrieved from https://www.health.harvard.edu/blog/are-protein-bars-really-just-candy-bars-in-disguise-201512158848
- National Institutes of Health. (2019). NIH study finds heavily processed foods cause overeating, weight gain. Retrieved from https://www.nih.gov/news-events/news-releases/nih-study-finds-heavily-processed-foods-cause-overeating-weight-gain
- ScienceDirect. (2022). Ultra-processed foods and their effects. Retrieved from https://www.sciencedirect.com/science/article/pii/S175646462200010X
- St. Vincent’s Medical Center. (2024). Source for swaps. Retrieved from https://stvincents.org/about-us/news-press/news-detail?articleId=59660&publicid=395
- The Hospital of Central Connecticut. (2023). Healthy eating tips. Retrieved from https://www.thocc.org/about/news-press/news-detail?articleId=51993&publicid=395
- U.S. News & World Report. (2022). 13 healthy recipe swaps that taste as good or better than the ‘original’. Retrieved from https://health.usnews.com/wellness/food/slideshows/9-healthy-recipe-swaps-that-taste-as-good-or-better-than-the-original
- WebMD. (2023). Is peanut butter good for you? Retrieved from https://www.webmd.com/diet/peanut-butter-good-for-you
- WebMD. (2024). The best pastas to buy. Retrieved from https://www.webmd.com/diet/ss/slideshow-best-pastas
Published on November 10, 2024
