If you are fond of drinking dairy milk, you can now find a healthier substitute to it which are also available and accessible in the market. Switching from whole milk to nut milk like vanilla almond milk will give you more calcium and less calories, depending on the brand. People who are dairy intolerant will be able to take nut milk and make them feel better.
Instead of eating milk chocolate, take dark chocolate. Chocolate eaters will see the big difference although this may be hard for some. If you want chocolate that has less sugar, more antioxidants, and is less processed, then take dark chocolate instead of milk chocolate. With dark chocolate you can have richer flavors and you cravings will be satisfied faster.
Xylitol which is a naturally occurring sweetener is better than taking sugar. These are natural and not artificial so there is no problem with processing in our bodies. Our bodies cannot process chemically formulated sweeteners. It can be worse than sugar itself. You should substitute sugar for xylitol which is a natural and delicious sweetener. Xylitol has less calories and sweeter than sugar so you should not take too much of it either.
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Switching from soda to herbal tea or infused water may be the most difficult for people because we are already conditioned to the convenience of sugary drinks. Herbal tea or infused water takes time and effort to make but if you do it ahead of time in large batches, you can keep it in your fridge and have a cool drink every time you need it. This can be interesting since you can make different combinations to you infused water and do experiments with it.
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Instead of eating white rice, eat black rice instead. There are no nutrients in white rice, just carbs. If you eat black rice, you are supplying your body with antioxidants and nutrients which are good. The color is great and the flavor is nutty.
You can use vegetable substitutes for your pasta. Spaghetti can be replaced by zucchini or shitake noodles. If you are making couscous, use finely chopped cauliflower. Here are some other foods that you can substitute to pasta: black bean spaghetti, chick peas, quinoa, carrot, and beetroot. The benefit to these is that they have more nutrients, less carbs, and less processed than pasta.
It is better to eat plain yoghurt than the very sweet and highly processed flavored yoghurt. You can find plain yoghurts that have no sweeteners and are minimally processed. Buying plain yoghurt and adding fruit or natural sweeteners to it will give you a flavored one. The flavor will be more delicious with additional freshness and texture.
Energy drinks have a lot of caffeine and sugar. They also contain artificial flavor, colors, preservatives, and sweeteners. It is only of the worst drinks with health consequences. Better just drink a cup of coffee or tea that has caffeine to keep you going. You can also opt for fresh fruit or iced water to help you re-focus.