Using Healthy Food Swaps to Power Our Bodies


We’ve all heard the old adage, “you are what you eat.” And it’s true! The raw materials for our new cells, skin, muscles, bone and even brain cells come from what we use to fuel our bodies. So would you rather your children (and hey, even yourself!) be made of synthetic, sugary candy or something from the earth, like fresh or dried fruit?

One way we can teach our kids about making healthier food, or should I say fuel, choices is by introducing simple food swaps like dried fruit instead of candy or nuts or seeds instead of salty chips. The key here is to start small and reward your child for making these changes with praise or even a small treat of their own choice—like another piece of dried fruit!  And, as they grow older and more independent,  they continue to make good food choices without feeling forced into it. 

Here are some examples of simple swaps you can start with today:

  • Candy → Dried Fruit                                                                                                  
  • Chips → Nuts/Seeds/our NEW Mariani Fruit Chips (!)                                                       
  • Ice Cream → Frozen Yogurt/Smoothie   
  • Popcorn → Air-Popped Popcorn     
  • Soda → Water/Sparkling Water     
  • Cake → Fruit Salad                  
  • French Fries → Sweet Potatoes

Encouraging kids to make simple swaps in their diet can have a big impact on their health and overall lifestyle. By teaching them to value their health and make smart food choices, they can develop healthy eating habits that will stay with them for life. So, the next time your child reaches for a piece of candy, encourage them to make a simple swap for dried fruit instead!

From our family to yours, 

Natalie Mariani Kling, CCN