The Health & Wellness ERG is using the month of July as a time to challenge ourselves to swap junk food for a healthier alternative. We know the turn season can be stressful and tiring, but fueling our bodies with nutritious food can be especially beneficial for this busy period.

No matter where you are or how tight your schedule, you can still have treats you love without sabotaging your health. You may even find you enjoy some of these snacks more than your old standbys.

No, you do not have to give up all your favorite snacks and party foods to have a diet that is healthy overall. Sticking to a limit of 10% of incoming calories is a fair suggestion offered by nutritional experts. To stretch that limit while still enjoying the tasty foods you like, junk food alternatives and upgrades can taste decadent and provide added nutrition to your diet. You may even realize you prefer some of them!

The good news is that including healthy junk food alternatives in as part of your healthy food plan is not as difficult as you might think. In the rest of this article, we will share those healthy foods you can eat when you’re in a hurry or prepare ahead of time. Let’s dive in.

When You’re Craving Salty

Potato chips and french fries are classic go-to junk foods that are quick and easy to grab. And they are delicious – there’s no getting around that fact. However, chips and fries are very high in fat and starchy carbs, two things that need to be kept in check for a healthy diet. Plus, they are usually deep-fried.

Instead, try baking low-carb vegetables. When you opt for the oven, it is easy to control the amount of oil and salt you use while sticking to healthier veggies.

Replace potato chips with pistachios. When you’re craving something salty and crunchy, that you can reach for somewhat mindlessly while you work or watch TV, celery and mini carrots aren’t going to cut it. Swap your chips for pistachios. Pistachios give crunch, just like potato chips, and there are plenty of delicious flavors available.

This swap comes with some nutritional benefits, too. Health benefits from pistachios include a trio of plant-based protein, fiber, and better-for-you mono and polyunsaturated fats, which potato chips lack.

Forgo french fries and replace with veggie fries. Veggie fries can have the same crispy-yet-soft texture as traditional french fries, but they are so much healthier! Popping veggies in the oven or air fryer is simple and this way you can get a variety of nutrients from baked carrots, parsnips, and sweet potatoes. Air frying zucchini fries with some parmesan breading for added flavor is a great solution.

Swap movie theatre-style popcorn for air popped popcorn. Good news popcorn fans! Your favorite movie snack doesn’t have to go anywhere – as long as you make it yourself. Popcorn is a whole grain, so there are benefits to keeping it in your diet. A healthy swap would be to use no oil on the stovetop. If you do want an oil, walnut or avocado are ideal. These have a higher smoke point and contain beneficial mono and polyunsaturated fats.

When You’re Craving Sweet

You can get sweets everywhere, which makes them that much harder to resist. The bad news is that the sugar, fat, and carb count in sweets is no joke and definitely not a friend to anyone trying to lose weight or eat healthy. An easy way to enjoy the sweet without compromising on health is to stick with natural sugars (fruits, honey, maple syrup) and find wheat-free options.

Avoid ice cream and embrace fruity frozen yogurt. If you’re craving ice cream, mix diced fruit into your favorite yogurt and stick it in the freezer for a couple hours. The biggest nutritional difference between frozen yogurt and ice cream is the fat content.

Stay away from donut in favor of no-bake energy bites. Power balls are super fast to whip up in the kitchen. They are protein-packed and their soft texture can give you the same feeling of eating donut holes.

Pass up cakes and cupcakes and enjoy flourless black bean brownies instead. Now this may sound a little odd, but we dare you to try making some this weekend! You see, the main thing about brownies is the chocolate, and using the right amount of cocoa powder makes you not even notice the beans.

Run from milkshakes and into the arms of homemade smoothies. When it’s hot outside and you are craving a cold dessert, turn to a healthy smoothie that tastes more like a traditional milkshake. This Peanut Butter Oat Smoothie is packed with protein and nutrients while maintaining a rich and creamy sweetness.

Instead of eating candy, munch on chocolate-dipped nuts or fruits. The main draw of candy is the texture and combo of flavors. By dipping nuts or fruit in homemade chocolate (or melted dark chocolate if you are short on time!), you can get the flavors and consistencies you really enjoy while cutting out all of the unnatural ingredients pumped into all commercial candies.

If you want a crunch, dip your favorite nuts (you can always dip half-way to reduce calories!) and let them harden in the freezer. If you love chewy candies, use raisins or other dried fruits. If you can’t wait for the freezer to do its magic, simply dip fresh fruit in your warm chocolate and call it a day.

Say goodbye to soda and hello to sparkling water with fruit. Whether you drink regular or diet sodas, they both have chemicals and dyes that are not good for the body. To get the refreshing satisfaction of a fizzy beverage, add fresh fruit into sparkling water or squeeze in fruit juice for a naturally sweet drink.

Are you ready to make that switch to an even healthier lifestyle with regards to your snack choices?

Then these should be easy to follow through for everyone during our busy turn season!