8 Super Healthy Food Swaps To Upgrade Your Plate

One of the biggest challenges people seem to face when it comes to upgrading their diet is that the cost of organic, quality food is pricier than the conventional options. And while it’s true that healthier food is often a little more expensive, there are some great resources available to help you shop smarter and save you money!

Another obstacle we hear a lot from our community is that they are not sure where to buy these amazing, healthy products (unfortunately, they’re still not readily available to everyone, but that’s changing, my friend). I understand that choosing quality superfoods and supplements can be confusing, especially with so much information online. But it doesn’t have to be any longer…  

Another question we get all the time is knowing whether a particular they’re eating is really the best option – for example, which is better: regular potatoes or sweet potatoes? And more importantly, why?

I’ve got you covered! 🙂

When I say, “we’re in this together,” I mean it! I don’t want any of these factors to be the reason you’re not achieving your best health. So we went on the hunt and found a company that completely aligns with the way that we at Fitlife.tv think about food. I am so excited to share it with you! (more on that later)

But first, here are 8 of my FAVORITE food swaps, along with a link to our complete list of 30 healthy upgrades to common kitchen staples to help YOU and your family get on track to living your healthiest, most vibrant life!

1. Soy Sauce > Coconut Aminos

There is a lot of misinformation out there about the health of soy. One things for sure though, unfermented soy has been shown to be a hormone disrupter, particularly an estrogen mimicker. It’s recommended that people with autoimmune disease or any sort of endocrine system imbalance (thyroid, hormones, adrenal glands) avoid soy because of it’s thought-to-be negative affects on the body.

Instead, opt for coconut aminos, which are just a tad sweeter than soy sauce, without the soy or wheat that soy sauce contains.

The most notable benefit of coconut aminos is its impressive amino acid content compared to soy-based sauces. Commonly described as the “building blocks of protein,” amino acids are vitally important to human health. They contribute to the repair and rebuilding of muscle tissue, help to enhance overall brain and nervous system function and assist in boosting the immune system and physical energy levels. Second only to water, protein is one of the most important substances in our bodies, which is why it is nutritionally beneficial to consume a diet that is rich in amino acids.

Screen Shot 2015-05-19 at 9.42.00 AM

2. Agave Nectar (refined sugar) > Raw Honey

Though most health food stores carry it, the trendy sugar substitute, agave nectar, shockingly contains 70 to 80 percent fructose, which is more than what’s found in high-fructose corn syrup. Most agave is laboratory-generated super-condensed fructose syrup, without any nutrients.

Raw honey has anti-viral, antibacterial, and antifungal properties. It promotes body and digestive health, is a powerful antioxidant, strengthens the immune system, eliminates allergies and is an excellent remedy for skin wounds and all types of infections.


Source: http://visual.ly/12-amazing-beauty-benefits-honey

Screen Shot 2015-05-19 at 9.42.37 AM

3. Store Bought Salad Dressings > Olive Oil & Apple Cider Vinegar

These contain so many ingredients, like filler and added sugar. All totally unnecessary. Instead, drizzle some olive oil and ACV instead, maybe a sprinkle of Celtic sea salt and you’ve got a  great – and easy – dressing!


Source: http://www.naturalnews.com/Infographic-10-Ways-to-use-Apple-Cider-Vinegar.html

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4. Cheese > Nutritional Yeast

Again, cheese is dairy and dairy creates inflammation in the body and is also mucus-forming. Try sprinkling nutritional yeast on items you’d typically sprinkle cheese on. Sure, it won’t give you the ooey-gooey texture of cheese, but it provides a very similar flavor with the added benefits of

Nutritional yeast contains B12, in addition to it being a “complete protein” – that just means it contains all the amino acids we must get from our food. It’s low in fat and sodium, is free of sugar and gluten and contains iron.

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5. Snack Bar > Handful Raw Almonds

Most of the store bought bars are nothing but sugar, gluten and fillers. Instead, grab for a handful of raw almonds, which will tide you over until your next meal while keeping your mind sharp and your blood sugar balanced.

Screen Shot 2015-05-19 at 9.48.54 AM

6. Canola Oil > Coconut Oil

Corn is one of the highest GMO crops, making it a terrible choice when it comes to cooking your super healthy food in! Coconut oil is a superfood in its own right, as it packs a powerful punch when it comes to all the nutrients it contains. Containing beneficial MCT’s – medium chain triglycerides – coconut oil is a great choice for cooking with as it can be heated at any temperature without becoming rancid (one of the very few oils that can say that!).  

Coconut oil can help you BURN MORE FAT (you read that right!) and increase energy expenditure by as much as 5%.

It’s considered an anti-viral, anti-bacterial and anti-inflammatory and can improve blood cholesterol levels as well as potentially lower the risk for heart disease.

This healthy MCT oil is great for brain health and immunity!

Screen Shot 2015-05-19 at 9.49.34 AM


Source: http://www.healinghypothyroidism.com/46-benefits-uses-of-coconut-oil-infographic/

7. Milk Chocolate > Dark Chocolate

Milk chocolate = sugar and dairy. Whereas dark chocolate – over 70% cacao – is actually good for you! Quality, high cacao chocolate contains fiber, iron, magnesium, copper, manganese and other minerals. It’s full of antioxidants, which protect you from free radicals – one of the things that lead to disease. It’s also thought to be good for your brain!

8. Margarine > Butter or Ghee

Margarine is nothing more than chemicals, sugar and dairy and is created in a lab. There is nothing natural about margarine. It’s made from trans fat, which is known as the artery clogging fat. It also increase LDL levels (the bad cholesterol) and lowers HDL (the good cholesterol).  

Butter or ghee (which is clarified butter), on the other hand, packs some great nutritional value!

Butter is a great source of vitamins A, D, E and K. Trace minerals are found in butter such as manganese, chromium, zinc, copper and selenium, which is a powerful antioxidant. Butter contains more selenium per gram compared to herring or wheat germ. What’s more, butter is also a great source of iodine.

The fat in butter is great for your immune system and boosting metabolism. (Fat doesn’t make you fat, sugar makes you fat!) It’s also great for skin health and cognition.

Screen Shot 2015-05-19 at 9.50.06 AM

Why butter is good for you

Source: https://www.bulletproofexec.com/butter-infographic/

>>> Check out our 30 Food Swaps Saturday Strategy for even more healthy upgrades!


As you can see, there are a lot of upgrade options to your common kitchen staples. And these are only the tip of the iceberg, my friend. I want to encourage you to commit to your health and swap some of your not-so-healthy habits for at least 1 of these. You don’t have to incorporate them all at once. Try 1 and add more in as you’re ready. Consistency is key when you’re trying to create healthier habits. The more you do this, the easier it gets. Pretty soon, you won’t be thinking about what you should be eating at all… it will just be second nature.

And now for the exciting news! 🙂

In case you missed the announcement, we’ve teamed up with a company called Thrive Market that has taken the healthiest products – that we use as Fitlifer’s – and  put them into an online platform so you can order your healthy food at a substantial discount. It’s like going to Costco, only these quality items have been hand selected to come from the best sources possible, providing the consumer – YOU – with hassle-free, HEALTHY and affordable options!

How cool is that?!

And it’s more than just food, peeps. They have it all, offering 4,000 of the top food, home and personal care items, along with supplements and beauty products, from more than 400 of the best brands on the market. All at 25 t0 50 percent below retail price – AND ALL IN ONE SPOT!

You’ll save money, time and gas – just 1 click and you’re well on your way to a healthier stock of goodies in your kitchen and your home. Thrive Market just made your life way easier, my friend. I use this site almost daily and I can’t tell you how much more productive my days are, knowing that I have all that I need to keep my body healthy and fueledand I don’t have to leave my home or office to make it happen.

If you’re not sure if this type of platform is for you, no problem. Thrive offers a one-month trial membership for those interested in experiencing the ease of healthy shopping.

Even better, they’re offering FitLife.tv readers an amazing opportunity to win a free 1-year membership to Thrive Market, plus a $1,000 shopping spree, so you can stock up on everything from healthy snacks to green home products – all from the comfort of your very own home.

One grand-prize winner will walk away with a free 1-year membership and $1,000 to spend at Thrive Market. And that’s not all – 30 other runners up will win a free 1-year membership, too!

>>> Click here to qualify for your trial membership and enter for a chance to win a $1,000 shopping spree.



And as an added bonus, order anything over $49 you get FREE shipping!

At Fitlife, we are committed to consistently bringing you information and tools to upgrade your lifestyle. Rest assured that when we come across these awesome resources, you will be the first to know about them. 🙂

Remember, we’re in this together.


Photo sources:





Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only. The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury.

It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

Drew Canole

Drew Canole

CEO at Fitlife.tv
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.

As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
Drew Canole

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