New Banana T-shirt + Feel Amazing Vibes T-shirt | Free Shipping on all US Orders!

10 Healthy Whole Food Swaps to Try Today

Nutrition Stripped, Wellness Stripped

10 Healthy Whole Food Swaps to Try Today

Whether you’re a nutrition novice or a wellness enthusiast, I love giving you guys options for enjoying whole foods in new and exciting ways. This guide will be a fun challenge to incorporate more nutrient dense whole foods instead of classic options. I hope this guide gives you health inspiration and that it’ll be fun trying something new. So here we go, 10 Healthy Whole Food Swaps to Try Today!

Swap it!

No. 1


  • Swap it to replace: cheese spread or cheese dips
  • How to use: spread on a sandwich, use as a dip with vegetables, on crackers, stirred into pasta sauces, used as a dressing or general condiment
  • Why it’s great: it contains healthy fats, magnesium, protein, and is a great way to increase heart healthy fats from nuts and seeds into your diet
  • Recipes to try: Cauliflower Pizza Crust, Healthy Sweet Potato Nachos, The Best Grain Free Pizza Bread Bites

No. 2


  • Swap it to replace: regular apple cider vinegar, balsamic vinegar, or red wine vinegar
  • How to use: drizzle on top of a salad, add to soup/dips/sauces to balance the flavor and add a touch of acidity
  • Why it’s great: this raw version is unpasteurized meaning it contains a host of gut friendly bacteria and probiotics while tasting delicious
  • Recipes to try: Crunchy Cucumber Tomato Salad, Nourish Bowl, The Ultimate Kimchi

No. 3


No. 4


  • Swap it to replace: frozen banana or frozen fruits
  • How to use: smoothies and smoothie bowls
  • Why it’s great: frozen fruits are incredibly nutrient dense and no need to completely replace them in smoothies. However for those of you going a bit overboard with fruit (it still contains sugar), boost the fiber with zucchini and protein with peas while decreasing energy density (sugar).
  • Recipes to try: Blue Morning Smoothie Bowl, Banana Blast Smoothie Bowl, Pea Pear Protein Smoothie

No. 5


  • Swap it to replace: mayonnaise
  • How to use: spread on sandwiches, use for the creamy base in chicken/tuna/chickpea salads, creamy dips, etc.
  • Why it’s great: for those of you who aren’t mayo fans (me!) or just looking for a way to increase the fiber, potassium, healthy fats, and vitamin E in your dish, this is the way to go!
  • Recipe to try: Avocado Cream – great for tacos and about a million other things

No. 6


  • Swap it to replace: milk chocolate
  • How to use: any and all ways you enjoy chocolate from baking, desserts, enjoying as a dessert, etc.
  • Why it’s great: dark chocolate contains far more antioxidants than milk chocolate because it’s closest to it’s natural state (i.e. no additional sugar, cream, and less processing)
  • Brands to try: Endangered Species, Taza, and Alter Eco

No. 7


  • Swap it to replace: wheat germ
  • How to use: added to baked recipes, sprinkled on yogurt, kefir, or ice cream for a sweet treat
  • Why it’s great: a great way to increase the fiber, healthy fats (particularly omega-3’s), and protein. Flaxseed doesn’t act exactly like wheat germ in staying crunchy, but it has a very similar sweet, nutty flavor and tastes great!
  • Recipes to try: top on Banana Ice Cream, Coconut Milk Yogurt from the #NScookbook

No. 8


  • Swap it to replace: iceberg lettuce
  • How to use: Use these greens in salads, smoothies, stews, sandwiches, wraps, etc. If you’re a newbie, try adding in half dark leafy greens and half iceberg lettuce!
  • Why it’s great: dark leafy greens contain vitamin K, E, A, C, B vitamins, minerals, phytonutrients, and fiber. I still love good ole’ iceberg lettuce because it’s watery and super crunchy, but it’s far less nutrient dense than our dark leafy greens
  • Recipes to try: Massaged Kale Salad, Kale Hemp Tabbouleh

No. 9


  • Swap it to replace: cold cereal
  • How to use: in porridges, hot cereal, baked goods, etc.
  • Why it’s great: cold cereals can sneak in refined sugars, are typically high in calories/carbs, and very low in fiber and protein. Both oats and quinoa contain a good amount of fiber and protein (especially quinoa) keeping hunger at bay and blood sugars stable.
  • Recipes to try: Overnight Oats, Ancient Grains Pear Porridge, and Turmeric Persimmon Porridge

No. 10


  • Swap it to replace: dairy milk
  • How to use: use in smoothies, add creaminess to soup, or use full fat coconut milk as a heavy whipping cream
  • Why it’s great: coconut is full of good fats including medium chain triglycerides – you can read up on them here.
  • Recipe to try: Coconut Whipped Cream, Coconut Milk Ice Cream, Creamy Zucchini Soup

What are your favs?

What are your favorite healthy whole food swaps you use regularly? Let’s keep the convo going! If you use any of these swaps at home, be sure to share your thoughts in the comments or by leaving a review which helps me make these recipes better for you. And share a pic on Instagram with #nutritionstripped so I can see!

xx McKel

p.s. Did you know I give away a free eBook with tips on how to live well, eat whole to feel healthier and happier? Plus, you get updates on happenings with NS, new posts, promos, and exclusive content each month in the NS Monthly – click below to sign up and join us, for free!

Nutrition Stripped mailing list

Share your thoughts


See what wellness looks like #IRL

follow @nutritionstripped

Looking for something? Let's find it!

Terms & Conditions

Photography, recipe, and content Policy

All content is copyright of Nutrition Stripped and shall not be copied, replicated, or duplicated. Please be courteous, respectful, and refrain from using it as your own. You may share a recipe or image only by contacting, referring, or directly linking back to Nutrition Stripped.

Photography and Recipe Policy 
We’re extremely flattered when asked to publish NS photography on a website or blog. We ask that if you’d like to share a recipe, photography, or content, you must get permission from the team first. Please keep in mind that all written content, photography, recipes, and general writing are copyrighted materials which have been a labor of love in the production of and have worked very hard to produce it.

Nutrition Stripped policy is as follows if you want to do the following:
To promote a recipe or photograph from my site You may post one photo as long as you give a direct link back to the post where you found the photograph/material including in the content a mention of McKel Hill, MS, RD from Nutrition Stripped. You may not republish the recipe itself. To use my photography for promotion other than sharing my original works you must request permission beforehand, a simple email will do. You may not republish my recipe or multiple recipes without direct permission. We occasionally allow other websites to post my recipes; which is decided at my discretion on a case-by-case basis and mostly with those we have an agreement with for example with my blog writing contributions. Please uphold the standards of the U.S. copyright laws for recipes and mycopyright policy.


Nutrition Stripped © 2016

Privacy Policy

Personal identification information
We may collect personal identification information from Users in a variety of ways, including, but not limited to, when Users visit our site, subscribe to the newsletter, and in connection with other activities, services, features or resources we make available on our Site. Users may be asked for, as appropriate, name, email address. Users may, however, visit our Site anonymously. We will collect personal identification information from Users only if they voluntarily submit such information to us. Users can always refuse to supply personally identification information, except that it may prevent them from engaging in certain Site related activities.

Non-personal identification information
We may collect non-personal identification information about Users whenever they interact with our Site. Non-personal identification information may include the browser name, the type of computer and technical information about Users means of connection to our Site, such as the operating system and the Internet service providers utilized and other similar information.

Web browser cookies
Our Site may use “cookies” to enhance User experience. User’s web browser places cookies on their hard drive for record-keeping purposes and sometimes to track information about them. User may choose to set their web browser to refuse cookies, or to alert you when cookies are being sent. If they do so, note that some parts of the Site may not function properly.

How we use collected information
Nutrition Stripped may collect and use Users personal information for the following purposes: To improve customer service, information you provide helps us respond to your customer service requests and support needs more efficiently. To personalize user experience, we may use information in the aggregate to understand how our Users as a group use the services and resources provided on our Site. To improve our Site, we may use feedback you provide to improve our products and services. To run a promotion, contest, survey or other Site feature. To send Users information they agreed to receive about topics we think will be of interest to them. To send periodic emails, we may use the email address to respond to their inquiries, questions, and/or other requests. If User decides to opt-in to our mailing list, they will receive emails that may include company news, updates, related product or service information, etc. If at any time the User would like to unsubscribe from receiving future emails, we include detailed unsubscribe instructions at the bottom of each email.

How we protect your information
We adopt appropriate data collection, storage and processing practices and security measures to protect against unauthorized access, alteration, disclosure or destruction of your personal information, username, password, transaction information and data stored on our Site. Sensitive and private data exchange between the Site and its Users happens over a SSL secured communication channel and is encrypted and protected with digital signatures.

Sharing your personal information
We do not sell, trade, or rent Users personal identification information to others. We may share generic aggregated demographic information not linked to any personal identification information regarding visitors and users with our business partners, trusted affiliates and advertisers for the purposes outlined above. We may use third party service providers to help us operate our business and the Site or administer activities on our behalf, such as sending out newsletters or surveys. We may share your information with these third parties for those limited purposes provided that you have given us your permission.

Changes to this privacy policy
Nutrition Stripped has the discretion to update this privacy policy at any time. When we do, we will revise the updated date at the bottom of this page and send you an email. We encourage Users to frequently check this page for any changes to stay informed about how we are helping to protect the personal information we collect. You acknowledge and agree that it is your responsibility to review this privacy policy periodically and become aware of modifications.

Third party links
Occasionally, at our discretion, we may include or offer third party products or services on our website. These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at To opt-out of this type of advertising, you can visit

By using this Site, you signify your acceptance of this policy and terms of service. If you do not agree to this policy, please do not use our Site. Your continued use of the Site following the posting of changes to this policy will be deemed your acceptance of those changes. Privacy policy created by last modified on 7/31/13

We allow third party companies to serve ads and/or collect certain anonymous information when you visit our Web site.  These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at To opt-out of this type of advertising, you can visit

Disclosure Policy

Nutrition Stripped works with brands all over the globe that we can stand behind and that we know you’ll love too! Companies and brands will send me products to try or develop recipes with. Whenever I review or refer to a product that was provided to me, I will make it clear in the post, otherwise it is a product that I have purchased and will not necessarily mention in that post. 

Disclosure Policy
This policy is valid starting from 16 June 2013. This blog is a personal blog written and edited by Nutrition Stripped. For questions about this blog, please contact Support [at] nutritirionstripped [dot] com.

This blog accepts forms of cash advertising, sponsorship, paid insertions or other forms of compensation. This blog abides by word of mouth marketing standards. We believe in honesty of relationship, opinion and identity. The compensation received may influence the advertising content, topics or posts made in this blog. That content, advertising space or post will be clearly identified as paid or sponsored content.

While this blog may be compensated for a review of a product or service, such compensation will never have an effect on the honest opinion that I present on this blog. If we claim or appear to be experts on a certain topic or product or service area, we will only endorse products or services that we believe, based on our expertise, are worthy of such endorsement. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer or provider. This blog does contain content which might present a conflict of interest. This content will always be identified.

Questions? Please e-mail Support [at] nutritionstripped [dot] com or refer to the FTC’s ruling on blogger disclosure: FTC Rules on Sponsored Conversations

Release of Liability
Any item promoted/advertised/sponsored on this site that you choose to partake in is your decision and I am not liable for any problems that arise including, but not limited to: not receiving products, receiving broken or damaged goods, seeing an item you bought go on sale after you buy it, technical difficulties with sites that I link to. Furthermore, any information you submit to any external site is at your own risk.

Affiliate Discretion Notice

Nutrition Stripped is a participant of several affiliate programs which is designed to provide a means for sites to earn advertising fees by advertising and linking directly to sources that Nutrition Stripped genuinely likes. If you click on any of those links, which are known as “affiliate links”, and make a purchase within a certain time frame, I’ll get a small commission. The commission is paid by the third parties, not by you! Affiliate links and resources earned help support my efforts here at Nutrition Stripped, thank you!

Need help? Support

T-shirt Size Chart

Size US Sizes UK Sizes AUS Sizes
Small (S) 2-4 32-34 6-8
Medium (M) 6-10 36-40 9-13
Large (L) 10-14 40-44 13-17


No worries, just shoot us a quick email at [email protected] with SHOP in the subject and let us know what size you’re looking for and we’ll set you up!

Avocado Love t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The boxy crop tee doesn’t show the tummy, just slightly when you raise your hands.

Matcha Matcha Matcha t-shirt is made with a durable 100% cotton blend. It runs a bit on the larger side, but shrinks an entire size due to the cotton.

Kale Made Me Do It t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves are purposefully a little loose, hanging off the shoulders giving room to move.

Good Food Good Vibes t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves have a deep scoop showing your side body more than a normal tank, great to show off a touch of your sports bra, lacy bra, or any tank underneath.

Each t-shirt is individually hand screen printed here in Nashville, TN by our friends Grand Palace Printing. Each design is printed multiple times to ensure quality color. A lot of love goes into making every single t-shirt, here’s how to take care of it when it gets to you:

+ Wash cold
+ Line dry or lay flat to dry to retain best color and size

Shop Support

Have questions about your order? Exchanges/returns, or just to share a testimonial of your experience with Nutrition Stripped? We’re happy to help answer any and all questions you might have. Please email us at [email protected].

Follow me on Snapchat

Send this to friend