healthier eating options - 5 swaps for a healthier you
Health & Wellness Healthy Living

Healthier Eating Options – 5 Little Swaps for a Healthier You

(Last Updated On: July 28, 2020)

5 little swaps for a healthier you, because small changes in our lifestyle and nutrition can make a big long-term difference!

It’s probably a fair statement that we want to be happy and healthy. And,as we age, our body needs additional love and attention to help us enjoy life.

So it usually comes down to our diet…what we eat. Some healthier, albeit occasionally painful, adjustments are in order. But take heart.  You donโ€™t have to starve or go on a full blown diet, just consider these simple healthier eating options, these 5 little swaps, and you’ll be on your way to a more nutritious style of eating.

I’ve created a simple, free printable for you to keep handy, too. More about that below. ๐Ÿ™‚

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Small Changes with these Healthier Eating Options!

Organic Coffee

healthy choice of organic coffee

Instead of just grabbing the box, tin or bag of coffee off the shelf, learn where the coffee was produced and under what standards.

Organic coffee has been grown according to specific farming standards and techniques. Synthetic chemical use is limited, and restrictions are placed on the use of artificial fertilizers, pesticides or herbicides. The use of these chemicals is what can affect our health as coffee drinkers, not the coffee itself.

A good quality coffee machine that works with freshly ground coffee that is organically sourced will not only help you get more antioxidants in your body in the morning but also make your day more enjoyable.

Instead of milk, add some coconut milk that has more Zinc and Magnesium, as well as Calcium.

Extra Virgin Olive Oil

olive oil as a healthier eating option

If you love fried chicken, french fries and other similarly prepared fare, chances are that you are going through quite a bit of oil.

Try to eliminate fried food from your daily diet, or at least swap to healthier options such as extra virgin olive oil or coconut oil. If you also swap to oven french fries instead of using the deep frier, it will reduce the amount of saturated fat you consume.

Better yet, how about an air fryer? They create awesome, tasty food that tastes like fried…but it’s not!

5 little swaps for a healthier you. See what they are and begin your journey to healthy eating! Click To Tweet

Wholemeal Bread

healthier eating options with wholemeal bread

One of the culprits of weight gain and sluggish metabolism is processed and refined carbohydrates. You will be able to swap to slow release carbs and reduce your risk of diabetes, as well.

Look for  wholemeal bread with the seeds,  preferably  fresh and free from preservatives. Farm bread with whole seeds and wheat will help your body deal with the amount of carbohydrates better and in a healthier way.

Revive Your Mind, Nourish Your Body, Refresh Your Spirit…FRESH START CHALLENGE

Eliminate Sugary Drinks

sparkling water instead of sugary beverages

Many people say that they canโ€™t imagine their lives without fresh juice or soda. The bad news is that even the diet versions are unhealthy.

Instead of sugary drinks or fruit juice filled with fructose, you can have fruit infused water or buy sparkling water.  It has zero calories and doesnโ€™t take away your appetite, either. I’m a big fan of plain old room temperature water, myself.


Brown Rice or Buckwheat

Pear-and-Fig-Bran-Muffins made with buckwheat

If you would like to live a healthier life, you donโ€™t have to give up grains and food you enjoy completely. Instead, you can swap to healthier alternatives.

You can still eat rice dishes, but replace white rice that is refined with brown one which has more fiber, or even buckwheat which is full of minerals and slow-release carbs. You can still have your favorite dishes, but use a healthier version of the recipe.

Getting healthy and improving your well being is not easy. If you start with small changes instead of trying to embark on a complete lifestyle swap, you will have a much better chance of succeeding long term.

Grab your free printable from the Resource Library so you’ll remember these 5 Little Swaps!

Candi Randolph Midlife Blogger

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healthier eating options for women over 50


  • Hi Candi, we only need to make small changes to see results, don’t we? Love the 5 tips you have given and we don’t always have to give up the good things in life just make some lifestyle changes. Have a healthy and happy week. xx

    • Candi Randolph

      That’s right! Sometimes those small adjustments make a big difference, especially when it comes to our health. Thanks, Sue xo

      • Hi Candi, thanks for supporting and linking up at #MLSTL, you are a valued member of our community. I hope you have a beautiful day and look forward to you linking up next week. xx

  • pat

    visiting from MLSLT.

    Nice to see I’ve incorporated 4 of 5 already into my life. For me it’s about watching portion size, doing daily movement, and being careful with carbs. I love bread, pasta, and potatoes!

    • Candi Randolph

      Good job, Pat! Yes, I’m on the list too, with the pasta and potatoes, so I have to be careful or I’ll definitely overindulge. For the most part I avoid them!

  • Christine

    Very sensible ideas. Small changes can make big differences.

    • Candi Randolph

      Yes they can, Christine, thanks so much for stopping by!

  • We’ve been working on reducing sugar and white bread and white rice (and most carbs in general) Candi – it’s just not worth the calories and the damage it does to our health any more. I miss them sometimes and that’s when we’ll have an occasional treat, but they’re no longer regular parts of our diet and I’m sure we’re better off without them!
    #MLSTL and I’ve shared on my SM ๐Ÿ™‚

    • Candi Randolph

      I think rewarding yourself with a treat now and then is a good idea, it helps keep you motivated the rest of the time!

  • Sarah

    Great tips. It sure is the little things in life that we can change that have a huge impact. I need to work on reducing sugar, but I will admit, I am a pop addict, so cutting back is a challenge. My other weakness is white bread. I do enjoy brown bread but white bread is just my thing. I have been using whole wheat flour when I bake bread, replacing about half of the flour with it, so that’s a start.

    • Candi Randolph

      Well you’re making a good start, Sarah, and that’s great. Just a few changes here and there and we can all eat healthier!

  • Christie Hawkes

    Small changes can make a big difference without being too painful. Thanks for the tips! #MLSTL

    • Candi Randolph

      I agree, Christie, small changes are less painful and a bit easier to do than everything at once!

  • Dennis

    It’s all about changing your habits on step at a time. Too often people try to change everything at once. That only frustrates them and they go back to what’s comfortable.

    • Candi Randolph

      I agree Dennis…small changes are easier to keep in your routine. Thanks for stopping by!

  • Diane

    So simple and do-able! Thank you so much!

    • Candi Randolph

      Thanks Diane, I hope the tips are realistic and simple enough that readers will give them a try ๐Ÿ™‚

  • Alana

    Being on Weight Watchers, I’ve already made some of these changes. I love my whole wheat bread with 27 seeds (organic, too) and eat few fried foods. I’ve almost eliminated rice from my diet, though, because of concerns about arsenic content. I do love buckwheat, though – it was a staple of my diet as a child due to the ethnic group I was born into.

    • Candi Randolph

      Sounds like you have made some very healthy changes, Alana! I think Weight Watchers is a great eating plan.

  • Joanne Tracey

    Small changes might seem, well, small, but they tend to last longer & are therefore more effective than grand, sweeping alterations that last the habit changing equivalent of 2 seconds. Thanks for linking up this week #teamlovinlife

    • Candi Randolph

      I agree! Thanks for stopping by, Joanne ๐Ÿ™‚

  • Kathy Marris

    These are great food swaps Candi. I mostly adhere to these, except I like a glass of white wine or two! I gave up Diet Coke years ago and replaced it with sparkling water. I think I’m a lot better off for it. #TeamLovinLife

    • Candi Randolph

      Thanks Kathy…i’m with you on the white wine, it’s just a part of my life!

  • Deborah

    I like the idea of small changes as they’re more sustainable in the long term rather than making drastic changes that – (I anyway) am unable to continue! #teamlovinlife

    • Candi Randolph

      I think so too, Deborah. One or two small changes add up over time!

  • I think I incorporate most of them already. Although, I have yet to ditch the champagne! LOL

    • Candi Randolph

      I know…some things are just too hard to let go! ๐Ÿ™‚ Thanks for stopping by, Leanne

  • Lynn @ Oh-So Yummy

    i’m always encouraging my hubby to drink less sugary drinks and also reduce visits to fast food for breakfast. that just means i gotta be better in having something easy for us both to eat in the mornings! ๐Ÿ˜‰

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