These three simple swaps help you move away from ultra-processed foods while keeping all the satisfaction and flavor you crave.

I love snacking throughout the day and these swaps always keep me feeling fresh and energized without getting sugar crashes or fatigue. I recommend them to anyone starting their journey away from ultra processed foods.

Swap 1: Popcorn Over Chips

Problem: Regular chips contain preservatives, artificial flavours, and processed oils which can mess with your gut.

Solution: Popcorn is just one simple ingredient with no additives added.

You get the same satisfying crunch and natural fiber.

Swap 2: Diced Fruit Over Candy

Problem: Candy is packed with artificial colours, preservatives, and refined sugars that can cause energy crashes.

Solution: diced fruit delivers sweetness plus vitamins, minerals, and antioxidants.

Candy is fruit flavoured anyway! Your body will thank you. 

Swap 3. Sprouted Grain Bread Over White Bread

Problem: White bread is heavily processed, stripped of nutrients, and often contains preservatives and high fructose corn syrup.

Solution: Sprouted grain bread retains all nutrients and is easier to digest thanks to the sprouting process.

Bread is bread! You can still enjoy your delicious toast but now knowing that you’re getting some health points out of it.

Make the Switch

These swaps prove clean eating doesn't mean eating boring. You get the same satisfaction with sustained energy throughout your day and better digestion from whole ingredients.

Pro tip: Even when buying these "healthier" swaps, check labels carefully. Some popcorn brands add artificial flavours, highly processed oils and sprouted breads may still have preservatives.

Use the pom ingredient checker app to scan products and get instant alerts about any unnecessary additives, plus be notified when I post more clean eating guides like this one.