With 2018 in full swing, your New Year’s resolutions may have already been thrown out the window. A solid two weeks is good, right? Resolutions are often so extreme they are also unsustainable. Setting small achievable and realistic goals will aid in health maintenance and success in your goals at any time of the year!

But what now? To keep the momentum going, try these ten healthy swaps to eat clean well into 2018.

  1. Granola bar → nuts and seeds. Most bars on the market are loaded with extra junk like sugar, soy lecithin, and palm kernel oil. A handful of nuts and seeds provide healthy plant fat, protein, and fiber without any unwanted ingredients.
  2. Cereal → whole grains. Don’t trust the marketing in the cereal aisle. Boxes of highly processed grains with low nutritional value. Yet, one bowl of oatmeal, buckwheat, or quinoa can really elevate the benefits of breakfast.
  3. Juice → smoothie. Even 100% juices are full of sugar. Juicing also strips the fiber from the fruit. With a smoothie, the fiber stays and you can easily add your favorite source of protein. Now, a homemade vegetable juice packed full of veggies gets the thumbs up!
  4. Rice → quinoa. This one is simple. Choose the grain that gives you more bang for your buck. Quinoa has 8g protein and 5g fiber per cup versus brown rice with 4g protein and 3g fiber. White rice has no fiber.
  5. Mayo → avocado. Whether smeared on a sandwich or used as a substitute in creamy dressings, avocado is a healthy (and trendy) plant fat providing vitamin E, K, folate, and fiber.
  6. Dried fruit → whole fresh fruit. In the commercial process of drying fruit, fiber is lost with the removal of peels and pulp. Eating the skin aids in staying regular while the water volume of whole fruit further promotes fullness. Not to mention sugar is often added to dried fruit, so always double check labels when buying.
  7. Potato → sweet potato. While both potatoes are packed with more potassium than a banana, a sweet potato also has well over your daily needs of vitamin A.
  8. Crackers → flax seed crackers. If choosing a vehicle for dips, make it one that gives the body healthy doses of the Omega-3 and Omega-6 essential fatty acids. The human body is not capable of making these two fatty acids that are necessary for growth and repair, which is why they must be consumed from foods such as flaxseeds.
  9. Milk chocolate → dark chocolate. Cocoa beans are high in flavonoids, which act as antioxidants. And since milk chocolate contains less cocoa and also adds milk solids and larger amounts of sugar, opt for the darker version to pack a bigger nutritional punch.
  10. Canola oil → coconut oil. Canola oil goes through a high heat manufacturing process, producing unnatural trans fats and can easily become rancid. Meanwhile, coconut oil is high in saturated fats that increase the good cholesterol, HDL. Medium chain triglycerides (MCTs) found in coconut oil are also metabolized differently in the body, quickly turned into energy and fuel for the brain.