15 Healthy Food Swaps (Eat This. Not That!)

15 Healthy Food Swaps (Eat This. Not That!)

♥ Here are 15 Simple Healthy Food Swaps to slash lots of calories and lose weight. Watch this video through!
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

Have you gone down to road of making drastic changes to your eating habits, only to find yourself failing over and over again? The truth is, making drastic changes and expecting quick results, isn’t manageable and it may only work for a short period of time.

What we want to focus on is to learn to make small MANAGEABLE and SUSTAINABLE changes that will have a huge LONG TERM impact.

Start practicing these 15 simple food swaps and you will notice a difference to your body and also how you feel. What other food swaps have you tried? Let me know in the comments below. =)

15 Healthy Food Swaps
1) Granola vs Muesli
2) Latte vs Americano vs Green Tea
3) Mayo vs Yoghurt
4) Creamy Dressing vs Oil & Vinegar Based Dressing
5) Crips vs Popcorn
6) Creamy Soup vs Broth
7) Dairy Milk vs Almond Milk
8) Sodas vs Sparkling Water
9) Baguette vs Bread
10) Wrap vs Lettuce
11) Dried Fruits vs Fresh Fruits
12) White Sugar vs Stevia
13) Dairy Ice-cream vs Gelato
14) Red Meat vs Fish
15) Cake vs Jello

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Here’s the complete playlist to more than 50 videos:

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  1. Kayla S on January 21, 2023 at 2:42 am

    I love fish but it’s expensive. If I could afford it I would eat it more often

  2. victoria Salcido on January 21, 2023 at 2:42 am

    I swapped out chips with carrots with no ranch on the side.

  3. aya _ on January 21, 2023 at 2:43 am

    Thank you so much ❤️

  4. Lady Kata on January 21, 2023 at 2:45 am

    Last year i made a banana flan (no egg) that never took a solid shape in the fridge but when i tasted it, it was just like an icecream. i was amazed about the creamy texture & taste. It only had the sweetness of the bananas & i used one spoon of sugar to make the caramel for the top. So yeah, i made icecream by accident, with no heavy cream, eggs or a lot of added sugars. 😎

  5. weepingsunflower on January 21, 2023 at 2:45 am


  6. lina kanami on January 21, 2023 at 2:47 am

    I know plant based milks arw healthier but aren’t they more calorie dense than animal milk ??

  7. Jasmine Way on January 21, 2023 at 2:49 am

    This guide is great for beginners! Small simple easy steps 🙂

  8. Kay Skully on January 21, 2023 at 2:50 am

    instead of ice cream homemade frozen yogurt. Greek yogurt, frozen fruit, honey, optional add-ins. I did frozen strawberries, coconut milk yogurt (lactose-free), honey, 100% cacao powder, a splash of lemon juice, topped with dark chocolate chips and 2 tbps of whipped topping.

  9. Dr. Seku Gathers on January 21, 2023 at 2:52 am


  10. Anita n Sandhya on January 21, 2023 at 2:53 am

    is it good to swap sugar with the honey? plz plz plz, answer me.

  11. pulling all the hoes in my emoji clothes on January 21, 2023 at 2:55 am

    i love how majority of the swaps are foods that i normally prefer and enjoy more than the others lmao

  12. TinoDaPerson on January 21, 2023 at 2:56 am

    Of course chips are unhealthy.

  13. E-Low on January 21, 2023 at 2:56 am

    Im on keto so this is weird.

  14. Miep Miep on January 21, 2023 at 2:56 am

    Thanx for tips. I am bad at drinken water. And started making my own iced thee with mostly green teas and some stevia sweetner to lower my sugar intake

  15. Marcus Ward on January 21, 2023 at 2:59 am

    STOP Eating these Foods NOW | Marcus Ward Show https://youtu.be/TReewRVMacQ

  16. Najerea on January 21, 2023 at 3:00 am

    #15 was the #1 food I had to swap out lol cheesecake is my weakness lol thanks Joanna !

  17. Sonali Gokani on January 21, 2023 at 3:02 am

    Broken wheat (daliya) instead of rice.

  18. Amy Nicole 7 on January 21, 2023 at 3:03 am

    The only one that I have trouble swapping is red meat. I love steak 🥩😭

  19. Taylor Ross on January 21, 2023 at 3:04 am

    Wait a min…..the time took to display the healthy and unhealthy foods in these bowls and on these plates though

  20. amid_decay on January 21, 2023 at 3:04 am

    Tip on the yogurt swap: Use nonfat plain Greek yogurt and if you’re replacing mayo, add a little bit of salt to it. It honestly doesn’t taste much different. I use it for tuna salad, egg salad, and I just bought a packet of ranch dressing seasoning so I can make my own ranch dressing with it!

  21. Old_Man on January 21, 2023 at 3:05 am

    3:00 if you want add squash (we have it here in the UK), its an extra 6 calories but makes so much difference. ALSO USE A STRAW with any sparkling drinks so that it won’t erode your teeth so much :)))

  22. Ayonolis on January 21, 2023 at 3:05 am


  23. Andrea Farías on January 21, 2023 at 3:05 am

    Jesus Christ loves you

  24. Jo amimita on January 21, 2023 at 3:05 am

    NooDles Pack OF High Calories plus Unhealthy Foods Can swap To Shiratake Noodles Has AbOUt 5 calories OR Brown Pasta Can Swap Too., It Depends On How YOu Make The Shiratake Noodles Delicious As You Want😋😋😋😋😋

  25. Daniel Koo on January 21, 2023 at 3:08 am

    You are a pen1s

  26. Warui Kashu on January 21, 2023 at 3:08 am

    The thing is
    I don’t eat food because they are crispy, etc. I don’t drink drinks because they are fizzy or have caffeine.

    I eat and drink because of smell, taste, feel, looks

    So yeah
    I could never swap coca-cola for sparkling water just because it is fizzy, nor could I replace chips for kale chips just because it’s crunchy…

  27. Aika Michaelia on January 21, 2023 at 3:09 am

    Can I swap sugar with honey?

  28. rawr xD on January 21, 2023 at 3:11 am

    U can also make potato chips urself !! 1 potato is only 100 calories, cut it up, put a tiny bit of oil on the plate so it wouldn’t stick, pop it in the microwave for 5 minutes and you got low calorie potato chips !

  29. vicki cortez on January 21, 2023 at 3:11 am

    Thankyou 😊

  30. Maddalena Candosin on January 21, 2023 at 3:11 am

    "swap ice-cram with gelato" ..I didn’t get why saying it in Italian reduce its calories HAHA

  31. An262 on January 21, 2023 at 3:16 am

    "swap things for things that do not taste the same!". No, if someone wants mayo, swapping it for yogurt won’t cut it. Just eat less of the bad things and more of the healthy ones.
    That’s what I’m doing to avoid cravings (Intermittent fasting diet) and have managed to lose 3kg (6.6lbs) in 9 days. Yes I had a homemade brownie, but only a small square. Yes I had bread, but only a slice. Dark chocolate, but only 2 squares. Homemade pizza, but only a small slice. It’s about the quantity friends.

  32. bluey on January 21, 2023 at 3:16 am

    What if foods were sold by counting calories. It would be easy to have healthy foods

  33. Bambert the 𒀱 on January 21, 2023 at 3:19 am

    Fish is high in calories, but very low in nutrients!
    星組: bruh

  34. Shafna Shanaz on January 21, 2023 at 3:22 am

    Thanks dr

  35. Moroccan golden 🇲🇦 on January 21, 2023 at 3:24 am

    Eat Healthy tagine

  36. Jordan Wright on January 21, 2023 at 3:25 am

    Some of these swaps are not tasty substitutes. It seems restrictive and unsatisfying.

  37. Ganda Ko on January 21, 2023 at 3:26 am

    Thank u Joanna for all these tips😍😍😍

  38. Jessica Enmark on January 21, 2023 at 3:27 am

    I am sorry I tried stevia it was not at all sweet I’ll stick with my splenda thanks

  39. galactic on January 21, 2023 at 3:27 am

    Not me watching this while drinking soda-

  40. Bambert the 𒀱 on January 21, 2023 at 3:27 am

    Swap this for plain unseasoned popcorn !

  41. yanitsa yaneva on January 21, 2023 at 3:28 am

    *everyone saying they can’t eat yogurt with their food*
    me a western european 👁️👄👁️

  42. The Misha on January 21, 2023 at 3:30 am

    I’m really confused about the whole craze over avoiding calories. More important than cutting calories is getting the right nutrients through eating whole, healthy, nutrient dense foods. We need calories to survive and to give us energy. If you want to lose weight, eat healthy foods and exercise regularly, but don’t try and cut as many calories from your diet as possible, it’s not a healthy mindset.

  43. Janice Kortkamp on January 21, 2023 at 3:30 am

    The 4 minute ad you can’t skip made me give up and never saw the video.

  44. SWolfe on January 21, 2023 at 3:31 am

    not putting yogurt on my sandwiches

  45. Rack Hussaini on January 21, 2023 at 3:32 am

    So nice and good vedio

  46. Havana D'Aurcy on January 21, 2023 at 3:34 am

    People complaining about dairy andred meat consumption and I will just cry knowing you want me to become anaemic and be pooping 24/7 because of my birth circumstances. Think of those already restricted.

  47. Michael Skinner on January 21, 2023 at 3:37 am

    I think calories are fine, as long as you burn them, or lift heavy

  48. Faith P on January 21, 2023 at 3:38 am

    Muesli not granola
    Americano not latte
    Greek yogurt not mayo
    Olive and vinegar dressings not creamy
    Popcorn not chips
    Homemade broth not creamy soup
    Almond milk not real milk
    Sparkling water not soda
    Whole wheat bread not baguettes
    Lettuce not tortillas
    Fresh fruits not dry
    Stevia not sugar
    Gelato not dairy ice cream
    Jello for dessert
    One piece of red meat a week, the rest of the time eat fish

    You got this!

  49. Bambert the 𒀱 on January 21, 2023 at 3:38 am

    It’s high in saturated fat, sugar and salt!

  50. Bambert the 𒀱 on January 21, 2023 at 3:42 am

    ⬆️Protein, omega 3, but ⬇️calories and saturated fats