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Food Swaps to Boost Your Kitchen Power

Updated: Jan 2, 2023

If you've been thinking about dumping the processed, nutrient-void foods that are causing the body and mind distress - this blog will help guide you on optimizing nutritional consumption for you and your family. It's time to take an honest look at your kitchen cabinets and refrigerator.

You may already have some healthy foods available for you and your family. Or, you may have some healthy foods just for you, but lots of snacky foods for the kids. I see many parents trying their hardest to eat well themselves while still serving their children sugar-filled, processed, nutrient-void foods. We are somewhat programed by marketing companies that certain foods are for kids ... but, if you don’t think you should be eating it, neither should the kids.

Your kitchen goes way past watching your weight and nutrition isn't about being on a 'diet', it's about nourishing your body and mind every single day so you can function optimally and heal daily.

Are you and your children getting the nutrition you need to be your best selves? What you do from day one in the kitchen for your kids will set the pace for their health for the rest of their lives. Did you know that a baby’s sense of taste begins to form at 8 weeks gestation? It’s true! So, literally from the very beginning you can introduce healthy and diverse foods, so your baby is more apt to experiment with foods once they start with solids (1 year recommended). If you feed your young child dry cereals, hot dogs and chicken fingers, you’re doing them a disservice for not only their nutrient intake today, but for the rest of their lives.

Just like you, your child needs lots of healthy fats and proteins for brain power and emotional stability. It’s actually optimal to introduce grass-fed butter, organ meats (pate), bone broths and avocados once they are of age. These are the foods that will power their brain, heal and strengthen their gut and support growth and development.

We are forgetting what real food is and marketing is winning, but at what cost to our mental and physical health? Be mindful of toxic ingredients in the foods you choose to have at home. Don’t be scammed by labeling, read the ingredients and choose real food.

Here are some healthy food swaps to start with:

Instead Of:

Try This:

Yogurts high in sugar like Yoplait, Dannon.

Maple Hill, Culina, Alexandre, Harmless Harvest, Nancy’s, Siggis.

Jif, Smuckers, Peter Pan, Skippy


Hidden Valley Ranch

Primal Kitchen Ranch

Canola, vegetable & seed oils

Grass-fed butter or ghee, olive oil, avocado oil, coconut oil

Campbells Soups

Amy's Organic Soups

Wonder bread (white processed breads)

Ezekiel or Dave's Killer bread

Gerber baby foods

HiPP Organic

Ball Park burger buns

Dave's Killer bread buns

Quaker Oats

One Degree Oats


Coconut Water, Electrolyte powders (Electrolyte Synergy)

High sugar drinks (including fruit juices)

Herbal teas w/ raw honey, Magnesium CALM drink, water

Granola bars

Homemade protein balls

Breakfast toast/English muffin

Mini crustless quiches

Oscar Meyer hot dogs

Applegate Organic hot dogs

Highly processed sugar/refined carb snacks

Guacamole, hummus, grass-fed beef or turkey jerky, fresh fruit


Fruit and veggie smoothies

Smart Balance, Margarine

Grass-fed butter or ghee (ex. Kerry Gold)

Refined white sugar

Raw honey, maple syrup, organic stevia

Processed pastas & breads

Potatoes, sweet potatoes, squash

Candy, milk chocolate

Dark chocolate (75% or higher)

Processed cereals

Smoothies, fruit parfaits, eggs, smoked salmon

Processed lunch meats

Shredded organic rotisserie chicken

Factory farmed meats

Grass-fed, Pasture-raised meats

These are just a few ideas to get you started. Refer to What's Actually in My Food? to learn more about which ingredients to watch out for and why.

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