Smart Food Swaps for Obesity: Energy Boosters vs. Energy Sappers

“Managing obesity starts with building a lifestyle around real, nutrient-dense foods,” says Bonnie Newlin, RD, a dietitan in Denver. Whereas many highly processed foods can sap your energy, she says, a variety of better-for-you substitutions will boost your energy to more optimal levels.

Here’s how to replace five common vitality-sapping foods with more energizing options.

Swap White Bread for Whole-Grain Bread

Instead of nestling tuna or turkey between slices of white bread, try a bread that lists a whole grain (like whole wheat, barley, or oats) as its first ingredient. Just note that, if you aren’t used to eating a lot of whole grains, it’s best to go slowly. “Any increase in fiber should occur gradually to avoid bloating, gas, or stomach pain that may happen if fiber intake is quickly increased,” Gaw says.

Swap Processed Deli Meats for Cooked Chicken or Turkey

A better option for quick-fix sandwiches: Make a larger batch of a healthy lean protein at dinnertime, then save the leftovers for lunches. These meats are naturally more satisfying, helping you to feel full on fewer calories. Newlin says salmon, chicken, and turkey are great choices: “These swaps help you avoid hidden preservatives, support better gut health, and make it easier to manage your body weight.”

Swap Soda for Flavored Carbonated Water

You’ve got lots of options for flavorful beverages with less sugar and fewer calories: “Swapping sweetened beverages for naturally flavored carbonated water, water with fruit slices, or juice diluted with water can provide energizing hydration without an eventual energy dip,” Gaw says.

Swap High-Fructose Corn Syrup for Naturally Sweet Fruit

By contrast, the sugars in whole fruit come with fiber, which slows down digestion and keeps you satisfied longer, Newlin says. At dessert, choose fruit like fresh berries over a packaged treat sweetened with HFCS. When it comes to packaged snack bars or yogurts, Newlin encourages reading labels. Look for products that use real fruit rather than high fructose corn syrup.

Swap White Rice for Quinoa

White rice is a staple food in many cuisines, but it’s not the best option for lasting energy. Without much fiber, white rice breaks down quickly in the digestive tract, says Newlin: “[This] sends your blood sugar soaring, leaving you tired and hungry again way too soon.”

Ready to put some smart swaps into service? Try these tips for everyday eating.

Start Simple

When making diet changes, know that you can take it one day (or even one food) at a time. “Set small and realistic goals and do not expect perfection,” says Gaw. “For example, rather than cutting out soda completely, set a goal to limit soda to one or two per week instead of daily. If you slip up, acknowledge it, adjust the goal, and try again.”

Read Labels

Once you’ve turned a package around to find the label, Gaw recommends looking at percentages. “Foods that have a percentage daily value of 5 percent or less for saturated fat are low and those with a percentage daily value of 20 percent saturated fat or more are high.”

Dining Out Strategies

Diet swaps aren’t always as easy to make at restaurants as at home, but Newlin says there are still plenty of ways to make the most of a menu. “Don’t be afraid to ask for steamed or roasted veggies instead of fries, or opt for dishes that use fresh ingredients,” she says. “Swapping out heavy sauces for a squeeze of lemon or a drizzle of olive oil can also keep a meal lighter while still full of flavor.”

Every meal of the day is an opportunity to add energizing foods. Consider these examples.

• Morning: Swap flavored yogurt for plain yogurt and berries. Yogurt is a wholesome ingredient, with protein and probiotics, but flavored yogurts hide a lot of added sugar behind packaging that might claim big health benefits. Switch to a plain yogurt and top it with fresh berries for sweetness and flavor.

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• Lunch: Swap sandwiches and wraps for salads. Using whole-grain bread and tortillas is an improvement, but don’t forget that nonstarchy vegetables are a foundation of healthy eating, and lunch is a perfect time to load up on them. Try a big salad with a healthy protein like chicken or tuna, and add in tasty fixings like nuts and fruit, but be careful with the dressing.
• Dinner: Swap plain pasta for whole wheat or chickpea pasta. Reduce your food coma risks after dinner by switching classic pasta for a blend made with whole wheat, chickpeas, or another whole grain. There’s a growing variety of healthier pasta options at the grocery store which pack in extra fiber and protein.

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• Snack: Swap milk chocolate for dark chocolate. Dark chocolate is a sneaky superfood, with less sugar and specific energy-boosting properties that may help you feel more alert and functional.

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• Meals with added sugar and refined starches might give you a rush of energy in the moment, but they lead to blood sugar crashes and that sluggish food coma feeling.
• When looking for ingredient swaps, focus on protein and fiber. These vital nutrients smooth out your blood sugar spikes and provide steady energy in the hours after a meal.
• The refined additives found in packaged snacks and processed meats can exacerbate the chronic inflammation already associated with obesity. Choose fresher alternatives.
• There’s no need to overhaul your diet overnight: Try setting small, realistic goals, to make your diet more energizing one meal or ingredient at a time.