🇺🇸 HOLMANFIT HEALTH TIP
Healthy Swaps for High-Sugar Foods and Drinks
You want to be fit and healthy, and you can be. But your diet must be dominated by real, healthy food. That means cutting back on excessive added sugar, which inflames your body at the cellular level and increases your risk of:
🩸 Insulin resistance
🍩 Type 2 diabetes
❤️ Heart disease
🍔 Fatty liver disease
… and much more.
In my last post, you saw a list of 20 common foods and drinks loaded with sugar.
👉 Today, let’s flip the script.
Here’s a list of healthy, low-sugar swaps to replace high-sugar items. These choices are nutrient-dense, satisfying, and help you build lifelong healthy habits.
✅ HEALTHY LOW-SUGAR SWAPS
Food / Beverage Serving Size Sugar (g) Sugar (tsp)
Plain Greek Yogurt + Blueberries ¾ cup + ¼ cup berries 6g 1.5 tsp
Hard-Boiled Egg 1 egg 0g 0 tsp
No Cow Protein Bar 1 bar (~60g) 1g 0.25 tsp
Dave’s Killer Bread (Thin Slice) 1 slice 1g 0.25 tsp
+ Unsweetened Almond Butter 1 Tbsp 0g 0 tsp
Frozen Wild Blueberries ½ cup 7g 1.75 tsp
Roasted Almonds (Low Sodium) 1 oz (about 23 almonds) 1g 0.25 tsp
Apple + Peanut Butter 1 medium + 1 Tbsp 12g 3 tsp
Low-Fat Cottage Cheese ½ cup 2g 0.5 tsp
Celery + Hummus 1 cup + 2 Tbsp 1g 0.25 tsp
Cucumber + Guacamole 1 cup + 2 Tbsp 1g 0.25 tsp
Chia Pudding (unsweetened) ½ cup 1g 0.25 tsp
Homemade Oatmeal + Cinnamon ½ cup cooked 1g 0.25 tsp
Black Coffee or Herbal Tea 8 oz 0g 0 tsp
Sparkling Water with Lemon 12 oz 0g 0 tsp
Protein Shake (Almond Milk, unsweet) 12 oz 1g 0.25 tsp
Boiled Edamame ½ cup 1g 0.25 tsp
Beef Jerky (No Added Sugar) 1 oz 1g 0.25 tsp
Tuna Pouch + Olive Oil 1 pouch + 1 tsp oil 0g 0 tsp
Homemade Trail Mix (no sweeteners) ¼ cup 2g 0.5 tsp
✅ WHAT YOU CAN DO TODAY
• Read labels—know what you’re eating
• Avoid products with added sugar high on the ingredient list
• Use ChatGPT to help you find healthy swaps, meals, and snack ideas
• Build your own list of favorite healthy go-to foods
• Start your day with a smart choice:
👉 No Cow Protein Bar, OR
👉 Dave’s Killer Bread with almond butter + frozen blueberries
💥 Final Word
Never doubt your ability to change.
When you arm yourself with knowledge and take small, consistent steps, you will enjoy one success after another—and build healthy habits that last a lifetime.
Be smart. Be strong. Be healthy.
— HOLMANFIT
