30 Unhealthy Foods That Are Considered as Healthy and Their Swaps Part 3

Unhealthy Foods That Are Considered as Healthy and Their Swaps Part 3

Iceberg Lettuce < Spinach, Kale, Chard, Romaine

Probably the best thing about the iceberg lettuce is that it’s water content, and there is not a whole lot of value to this green veggie. You should choose greens that are dark and have much more nutrient-dense punch, give your body a lot of vitamins in minerals that are beneficial for your health.

Soda < Anti-Anxiety Drink

The soda or “pop” alternative is really not a good idea, but it relaxes the body, helps reduce anxiety, provides mineral and helps in regular digestion.

Try it and share your opinion with us.

Cheese < Nutritional Yeast

The cheese is a dairy product and the dairy creates inflammation in the body and also, it is mucus-forming. Use the nutritional yeast on foods that you would usually sprinkle cheese on. It won’t give you the texture of cheese, but it will provide similar flavor.

Nutritional yeast has B12, it is a “complete protein”, and that means that it has all the amino acids that we need to get from the food. It is free of gluten and sugar, low in sodium and fat, and contains iron.

Banana < Avocado

The banana is a great fruit and it provides a creamy texture when you use it for smoothies. But, if you are looking for a lower glycemic option, the avocado gives the same creaminess and also it is a good source of vitamins B, C, E. K, potassium (more than bananas), folate and healthy fats, so essential for the brain, metabolism, skin and heart health, and also for the immunity.

One avocado = three bowls oatmeal, fiber-wise.

Egg McMuffin < Veggie Scramble

Throw the carb-loaded muffin with cheese and get your super nutritious eggs with veggies that boost your health from a cellular level.

The eggs are a good source of vitamin B and A, selenium, folate and protein. Eat the whole egg, because most of the important nutrients are in the yolk, whole the protein in the egg is in the white. So, both parts are important.

Contrary to the popular belief that the eggs are high in cholesterol, the eggs don’t negatively affect blood cholesterol. The cholesterol that we consume doesn’t raise the cholesterol in the blood.

Also, they are a good source of choline, an essential nutrient that most people do not get enough of, and this nutrient is used for building the cell membranes.

Granola < Steel Cut Oatmeal

Granola is usually full of added sugars that cause a slew of other health problems and increase the inflammation. Steel cut oats are low glycemic and very rich in dietary fiber, making them a good choice for the people with diabetes because they keep the blood glucose levels stable. The soluble fiber might also affect the blood pressure levels. They will decrease the chance of overeating and will keep you full longer.

Alfredo Sauce < Vegan Pesto

The cream based sauces have so many calories, dairy and sodium. Pesto is an awesome upgrade, using nutritional yeast instead of cheese. Don’t worry if you have never heard of this, because once you use it, you will be hooked for sure. You can use it on top of salmon. It is so delicious.

Vegan Pesto


  • 2 cups lightly packed fresh basil
  • 2 large cloves garlic
  • ½ cup raw and unsalted pine nuts
  • ½ cup extra virgin olive oil
  • 3 tbs. Nutritional yeast
  • 1 tbs. Lemon juice
  • Fresh pepper and sea salt, to taste


Blend all the ingredients in a food processor and keep it in an airtight container up to five days. Enjoy on chicken, fish or as a dip for vegetables.

  • Conventional Beef < Grass-Fed Beef

Skip the chemicals and hormones and opt for organic and pure option. Full of vitamins, proteins and minerals, the grass-fed beef is a great option for your family menu.

French Fries < Sweet Potato Fries

The potatoes get a bad rap. You should know that there is nothing wrong with potatoes, but sweet potatoes are where it’s at when you are searching for nutrition powerhouse in the community of carbs.

The sweet potatoes are very rich in vitamin B6, and that helps reduce homocysteine in your body, which has been connected to heart problems and diseases.

Also, they are a great source of vitamin C, vitamin D, iron and magnesium which is a mineral that about 80 percent of the population are deficient in.

The sweet potatoes are sweet and their sugars are released slowly into our bloodstream, providing a great source of energy and balancing the blood glucose levels.

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