20 Healthy staples to swap right now.

Everyday ingredients can either support your health or silently sabotage your progress. Inflammation is one of the biggest hidden blockers to fat loss, and it’s often driven by foods you’d never suspect—your coffee, cooking oil, even the yogurt in your fridge.

And yes, it affects your kids too.

These are 20 of the best healthy swaps to reduce inflammation, balance blood sugar, and help you feel good in your body again. All simple. All doable. All worth it.

Pantry + Cooking Staples

1. Table salt → Mineral-rich sea salt
Try: Redmond Real Salt, Celtic Sea Salt

2. Sunflower, safflower, or grapeseed oil → Extra virgin olive oil or avocado oil (dark bottle)
Try: Graza, Brightland, Chosen Foods Avocado Oil

3. Margarine or canola oil spreads → Real butter or olive oil
Try: Vital Farms Butter, Kasandrinos Olive Oil

4. Store-bought salad dressing → Olive or avocado oil based dressings
Try: Make your own with olive oil, Dijon, vinegar or try Primal Kitchen Dressings

Dairy + Non-Dairy Alternatives

5. Fat-free milk → Grass-fed, pasture-raised whole milk
Try: Maple Hill, Alexandre Family Farm, Organic Valley Grassmilk

6. Oat milk → Unsweetened almond or coconut milk
Try: Three Trees, MALK, Native Forest Unsweetened Coconut Milk

7. Fat-free yogurt → Full-fat grass-fed yogurt
Try: Maple Hill, White Leaf Provisions, Alexandre Family Farm

8. Flavored yogurt → Organic plain yogurt with low-sugar jam
Try: Cocojune, Stonyfield, Maple Hill + Chia Smash or Good Good Jam

9. Flavored coffee creamers → Coconut milk or dairy-free creamers with real ingredients
Try: Nutpods Unsweetened, Laird Superfood Creamer, Califia Organic

Drinks + Sweeteners

10. Regular coffee or pods → Organic whole bean coffee
Try: Purity Coffee, Kion, Fabula Coffee

11. Tea sachets (often bleached or glued) → Organic loose leaf tea
Try: Pique Tea Crystals, Rishi, Traditional Medicinals Loose

12. Sweetened iced tea → Lemon water or stevia-sweetened herbal tea
Try: Lemon Perfect, Pique Herbal Teas + Stevia

13. Diet soda → Stevia-sweetened soda
Try: Zevia, OLIPOP, Culture Pop

14. Artificial sweeteners → Stevia, monk fruit, or raw honey (in moderation)
Try: SweetLeaf Stevia, Lakanto Monk Fruit, Beekeeper’s Naturals Honey

Breads, Snacks + Breakfast Foods

15. White sandwich bread → Sprouted or grain-free bread
Try: Ezekiel 4:9 Sprouted Bread, Base Culture Almond Bread

16. Crackers, chips, or popcorn with seed oils → Avocado oil-based options
Try: Mary’s Gone Crackers (Avocado Oil), Siete Grain-Free Chips, Lesser Evil Popcorn

17. Breakfast cereal → Low-sugar cereal or grain-free granola
Try: Magic Spoon, Purely Elizabeth Keto Granola

18. Granola bars → Real-food bars or homemade bites
Try: LÄRABAR, Hu Kitchen Bars, homemade almond butter bites

19. Nut butter with added oils/sugar → Nut butters with no added sugar or oils
Try: Artisana Organics, Once Again, 365 Almond Butter

20. Nuts roasted in seed oils → Dry roasted or raw nuts (salted is ok!)
Try: Whole Foods dry roasted nuts, Back to Nature, Woodstock, VitaCost nuts

Check out Eat Shed Glow™ Favorite Healthy Snacks and Essential Pantry Staples.