Hey there! I'm excited to introduce you to our "Healthy Cravings Swaps" list! 😍 This amazing guide offers a variety of delicious food swaps that will help you replace unhealthy snacks and meals with more nutritious options. 

Photographed by: Andres Ayrton

So, instead of grabbing those potato chips 🥔🍟, why not try some lip-smacking air-popped popcorn 🍿 instead? And, when you're in the mood for some sweetness 🍬🍭, swap that candy for some juicy fresh fruit 🍎🍇. 

These simple changes will help satisfy your cravings while prioritizing your health and wellness. I can't wait for you to give it a try! 😊

NOTE: Please remember to always consult with your nutritionist or doctor before consuming any food items. The information I am sharing with you is based on my personal recommendations and can be used as a reference only. So, let's begin.

1. Let's start with everyone's favorite SWEET CHOCOLATES! 

Did you know that if you're craving chocolate, your body may be in need of magnesium? (In my experience, even though I take magnesium pills every day, I still crave dark chocolate.) 

To reduce your chocolate cravings, you can try eating foods that are rich in magnesium such as raw nuts, seeds, legumes, and dark green leafy vegetables. However, please note that these foods may or may not work depending on your body and health condition. 

2. Sugary Sweets! 

If you are experiencing an intense desire for sugary sweets and finding it hard to control, there are certain foods you can eat to help reduce the craving. These foods are rich in nutrients that help to balance your blood sugar levels and curb the urge for sugar. 

So, there's a veggie called "Chromium" that can help control the glucose levels in your blood. Grapes are pretty cool too, they're low glycemic index fruits packed with antioxidants and fiber that can slow down the sugar absorption in your bloodstream. 

Nuts are an awesome way to get protein and fiber. They'll keep you feeling full for longer (tried and tested), so you won't be tempted to munch on sugary snacks (but sometimes still kicks in). 

Fish eggs are a good source of omega-3 fatty acids (BUT EXPENSIVE), which can help lower inflammation and regulate blood sugar levels. I suggest buying affordable fish, I opt for sardines, affordable and available in cans all over any grocery you find!  

Dairy products like milk, cheese, and yogurt contain calcium, which can help you beat your sugar cravings. 

And don't forget sweet potatoes (my favorite carb food)! They're packed with complex carbs that can help keep your blood sugar levels stable and keep you feeling full for longer. Sweet potatoes contains fiber which helps to regulate blood sugar levels and keep you feeling full for longer. (Plus they are easy to cook, boil or steam) I always go for white sweet potato, unsure if that's what you called it, but in grocery market in our country (Philippines), Korean students and tourist always buy this. 

Spinach is high in magnesium, which helps to regulate your body's glucose levels. Lastly, cranberries are a low-sugar fruit that contains antioxidants that help to reduce inflammation and fight off sugar cravings.

By incorporating these foods into your diet, you can help reduce sugar cravings and maintain healthy blood sugar levels.

3. Fatty Snacks

If you often find yourself craving salty snacks, it can be helpful to know that incorporating certain foods into your diet may help satisfy that craving in a healthier way. For example, leafy greens like kale and spinach are rich in minerals such as potassium, which can help balance your body's sodium levels and reduce cravings for salty foods. 

Almonds and legumes are also good sources of protein and fiber, which can help keep you feeling fuller for longer and reduce the urge to snack. What I do understand based on my nutritionist eating more fiber rich foods can help you feeling fuller for longer which is true, however access to Fiber rich foods is costly (you do really need to save money) 

Additionally, oranges and broccoli are high in Vitamin C, which can help boost your immune system and reduce inflammation in the body. 

By incorporating these nutrient-rich foods into your diet, you may find that your cravings for salty snacks decrease and you feel more satisfied and energized throughout the day.

4. Salty Snacks

If you have a frequent craving for salty snacks, there are many healthy alternatives that you can try incorporating into your diet. These alternatives are not only delicious but also provide nutrients that are beneficial for your body.

Tomatoes, for instance, are an excellent source of vitamin C, potassium, and lycopene, which help in reducing the risk of heart disease and cancer (plus eating this every single day can change your skin color which is cute for me ✌) 

Lettuce is low in calories, high in fiber, and contains vitamins A and K, which are vital for maintaining healthy eyes and bones. (Best to combine with oily and salty foods just in case if you cannot prevent yourself from eating salty and oily foods - Lettuce is best to incorporate 👌) 

Celery is also low in calories and high in fiber, making it an excellent snack for weight loss. Which I love eating as a side when I'm eating tasty fried foods, because why not, not all the time I can prevent myself from eating what's on the table, so you can try to incorporate this too! 

Olives are a great source of heart-healthy monounsaturated fats, which help reduce inflammation in the body. But do not force yourself to get olives if it's not affordable, it cost too much in my country.  

Seaweed is rich in iodine, which is essential for thyroid function, and also contains antioxidants that protect against cellular damage. Fish such as salmon and tuna are rich in omega-3 fatty acids, which are beneficial for brain health and reduce the risk of heart disease. (As we discussed )

Bananas are a good source of potassium, which helps regulate blood pressure and maintain heart health. My Lolo's favorite! this was advised by his doctor years ago, and ever since he always bought a kilo or more of different types of Bananas, just for a change, because it's always been Sabang Saging (sweet plantain) or Latundan available in the local market.  

Finally, brown rice is a nutritious whole grain that is high in fiber and essential minerals such as selenium and magnesium. But definitely cost a lot in some countries (even mine) Though it really is a nutritious whole grain, if you can't buy brown rice, I still recommend eating white rice in moderation.  

Brown rice helps in regulating blood sugar levels and reducing the risk of heart disease and type 2 diabetes. Incorporating these foods into your diet can help you satisfy your craving for salty snacks while also promoting overall health and well-being.

And this is just Part I! I felt like I'm storytelling adding side comments to each food swaps. Always remember DO NOT FORCE YOURSELF to just change it in ONE SNAP. 

It is always best to take it slow and get used to changing some foods, and habits. The short path or the long path is OKAY. ✌Whichever you prefer 👏