Healthy Choice: Summer Food Swaps

By: Tayler Glenn

Every day, we make hundreds of different choices in regards to our health.  With so many small choices, they can seem small or unimportant but they aren’t!  The decisions you make day in and day out can impact your ability to meet your weight loss and fitness goals, especially with the availability of unhealthy foods.  We did a little legwork for you and found alternatives to your favorite less-than-stellar go-to snacks!  Check out your TLS-approved swaps below!

Frappe for Almond Mocha Shake

Even though fall is right around the corner, that summer heat hasn’t let up quite yet!  Fast food restaurants everywhere are more than aware of this, and the ever-growing number of ads for flavors and sweet treats are a stumbling block for many.  Instead of giving in to the drive-thru, try this TLS Almond Mocha Shake to swap that extra sugar for 140 calories, 19.5 grams of protein, and only 2 grams of sugar.  You can even swap out your old shake for the new TLS PLant-Based Protein Shake!


TLS Mocha Food Swap


Blueberry Cheesecake for TLS Blueberry Cheesecake Bites

Let’s be honest most of us, have an unapologetic crush on cheesecake.  We agree it’s cruel that one slice contains 60% of your day’s worth of saturated fat and 47 grams of sugar, but we also know we can’t just ignore the facts. All of the unhealthy fats, sugar, and sodium aren’t helping you reach your fitness or health goals, so how about trying a TLS recipe instead of depriving yourself of something as indulgent as cheesecake? Split the four bites among friends (or stick it in the fridge if you know you’ve got the willpower) and you’re sitting comfortably at only 13 grams of fat and 6 grams of sugar! Not bad, right?


Blueberry Cheesecake Bites - TLS Swaps


Energy Bars for Choice Energy Bars

Have you ever read the nutrition information on most commercially sold energy and/or protein bars?  It’s a little scary.  Many are overloaded with carbs and sugar, others taste more like the bark of the tree in the logo, and others are solid bricks of ingredients you can’t pronounce (we know, we’ve tried)!  We know all energy bars aren’t created equal, but they can be a real trap when you’re on the road. The TLS Choice Energy Bars are a perfect solution for when you’re out and need something on hand.  Plus, they come in two delicious flavors which means you aren’t left sacrificing taste for nutrition or left with a sour stomach due to fake ingredients you can’t pronounce!

Choice Bar - TLS Swaps


Mocha for Mochatonix

Judging by the congested lines at Starbucks, Dunkin’ Donuts, and McDonald’s, coffee is an absolute morning necessity.  Faced with creamy, sweet options and the colorful frozen coffee drinks, how many in those long lines do you think are ordering actual coffee?  A large section of that line opts for the less-than-healthy choices which add a ton of calories and sugar!  At up to 360 calories and 35 grams of sugar, your morning caffeine-kick might be doing you more harm than good.  That’s no way to start off a healthy day, so why not reach for Mochatonix instead? You can choose from Vanilla, Mocha, or Cappuccino to satisfy that coffee craving and enjoy the boost from the balanced blend of vitamins and minerals designed to get you going without the side effects of all of that sugar and caffeine!

Mochatonix - TLS Swaps

Potato Chips for Kale Chips

So, maybe sweet isn’t what knocks you off track.  If salty, savory snacks are what make your mouth water, potato chips are probably your go-to! You’re not alone; potato chips are actually the most popular snack food in America!  There’s no argument that this snack offers little in the way of nutrition, but it does offer plenty of sodium and saturated fat (yes, even baked chips)!  Thankfully, there has been a large influx of salty swaps in recent years.  Kale chips are one of our favorite alternatives that still curb the salty craving!  Kale is a great source of vitamins.  In comparison to potatoes, kale chips have a lower amount of total calories, sodium, sugar and total fat and they are higher in Vitamin A, calcium, and Vitamin C. Here’s a great recipe for you to try:

Kale Chips - TLS Swaps


Veggie Patty Burgers for Portabella Mushroom Burgers

With vegetarian, vegan, and plant-based diets on the rise, the food industry is working hard to keep up.  Unfortunately, that means that the “health aisle” part of the grocery store is loaded with Frankenfoods that aren’t meat, but aren’t really food either.  One popular meatless option is the pre-packaged veggie patty.  Many of these are highly-processed, soy-based, and over 400 mg of sodium per patty!  Instead of filling up on overly processed patties, try throwing a portabella mushroom in the mix!  Mushrooms are a great addition to a healthy diet since they’re such a high-fiber food with such a low energy density.  Try the recipe below for a veggie-friendly option and a little more peace-of-mind.


Portabella Burger - TLS Swaps



These are just a few of the quick swaps you can make to be a little more healthy each day.  Each decision you make adds up over time when it comes to your healthy lifestyle, and it can feel overwhelming.  Making little swaps like these can help adjusting to a new lifestyle easier, raising the chances that you’ll stick to it, and you won’t feel deprived if you’re allowing yourself to experiment with TLS-approved recipes!  There’s an entire collection of TLS recipes here for you to try as well.  Try them out and let us know what your favorite TLS swaps are!


Did you love these TLS-approved swaps? Let us know in the comments!