Eating healthy doesn’t mean replacing junk food with ultra-processed, zero-calorie alternatives—it’s about fueling your body with real, wholesome ingredients. While greasy, sugary foods can affect your outward appearance, overly processed “diet” options can disrupt your insides.

So, where’s the balance? The key is finding nutrient-dense, satisfying foods that nourish both your body and your taste buds. This guide will walk you through clean, delicious swaps that make eating well easy and enjoyable. From soda and candy to chips, bars, milk, and sauces, we’ll cover six categories that often make it hardest to maintain healthy eating habits—and show you better alternatives.

1. Soda

When it comes to soda, people tend to swing between two extremes—either sipping sugary, high-calorie drinks or chugging zero-calorie options loaded with artificial sweeteners. But here’s the thing: those sweeteners (like aspartame, acesulfame potassium, and sucralose) can have negative effects on your metabolism and gut health. So, what’s a better option?

Enter Olipop—a gut-loving, prebiotic soda that actually does something good for your body while satisfying your soda cravings. It’s naturally sweetened with Stevia leaf and fruit juices, with no added sugar, and made with an "OliSmart" formula—a special blend of botanicals, plant fibers, and prebiotics, all chosen to keep your digestive system happy. The best part? They offer all the nostalgic soda flavors—Vintage Cola, Cream Soda, Classic Root Beer—plus some fun fruity ones like Peaches & Cream, Crisp Apple, and Watermelon Lime. Basically, if you’re craving it, Olipop’s got it. And if you need a recommendation, Strawberry Vanilla is my personal favorite.

Photo by Leah Gold

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2. Candy

Most candies are loaded with artificial dyes and chemicals—especially Red Dye No. 3, which was just recently banned (and for good reason). Luckily, there are better options that satisfy your candy cravings without filling you with crude oils (yes, that’s what synthetic dyes are made from).

Unreal Snacks is a clean chocolate lover's dream, made with simple ingredients and way less sugar. They do chocolate-covered everything—from almonds to nougat bars to nut butter cups. Their Dark Chocolate Coconut Bars and Milk Chocolate-Covered Pretzels are my ultimate weakness.

And don’t get me started on their Chocolate Gems—they come in milk, dark chocolate peanut (I love adding these to my trail mixes), and even crispy quinoa (the texture is amazing). They’re crunchy, chocolatey, and completely free from artificial dyes. Instead, they use natural sources like turmeric, beet juice, spirulina extract, and red radish juice to create vibrant, natural colors.

If you love gummy candy but hate the sugar crash, SmartSweets is the perfect swap. Their “kick sugar, keep candy” motto means up to 92% less sugar than traditional candy, with no artificial sweeteners or added sugars. Even better?

They’re naturally colored with fruit and veggie extracts. SmartSweets offers a variety of your childhood favorites, like Sourmelon Bites, Peach Rings, Red Twists, SweetFish, and more. They also offer classic sweets like Lollipops and Caramels—but smarter!

Photo by Leah Gold

3. Chips

A great way to complement your whole food meals or simply snack in between is with something crunchy and fun. Many traditional potato chips are fried in seed oils high in omega-6 fatty acids, which can promote inflammation. That’s where Jackson’s Potato Chips shine—they use healthier plant-based fats like avocado oil, cooked low and slow to preserve their nutritional integrity. In addition to their Kettle Chips, Jackson’s is also famous for their Sweet Potato Chips, which are unbelievably tasty. I wasn’t always a fan of sweet potato chips, but Jackson’s completely changed that for me.

Another crunchy swap for snack lovers is Lesser Evil, a brand that combines great flavor with health, sustainability, and affordability. Their organic popcorn is made with coconut oil, offering tasty flavors without the greasiness you get from movie theater popcorn. But it doesn’t stop there—they’ve got a whole range of snack swaps, from Paleo Puffs and Power Curls (I can’t get enough of these) to their onion-flavored, ring-shaped Moonions. I’m hooked on their popcorn and counting down the days until the return of their holiday special, Chocolate Candy Cane flavor.

Photo by Leah Gold

4. Energy and Protein Bars

Protein bars can be tricky—what makes one 'healthy'? Many are overly processed, lack nutrients, and don’t actually provide lasting energy. It all comes down to ingredient quality.

That’s why I turn to Kate’s Real Food bars. Organic, nutrient-dense, and balanced, they make the perfect muscle-recovery snack or even meal replacement. With flavors like Peanut Butter Cup, Peanut Butter Brownie, and Snickerdoodle (my all-time favorite), they always hit the spot. Their protein source, pea protein, is easy to digest, making it more satiating than other protein bars, and it avoids that chalky taste.

When it comes to energy bars, many brands claim to be natural, but you’d be surprised by how many still sneak in pesticides and additives. That’s where Kate’s Real Food Bars stand out.

Packed with superfoods and available in delicious flavors like White Chocolate Macadamia, Lemon Coconut, Oatmeal Cranberry & Almond, Peanut Butter Chocolate (both milk & dark—I love them both), and more—they're so yummy that in my head, I could eat 100. But they’re so satisfying that one bar is all I need to feel fueled and ready to go—which is exactly what you want from a wholesome, energizing snack.

Photo by Leah Gold

5. Milks and Almond Milks

When it comes to cow’s milk, any organic brand is a great choice, but for the freshest, most nutrient-dense, and sustainable option, your local farmers' market is where it’s at.

For those who prefer nut or plant-based milks—whether for taste or digestive reasons—be mindful that store-bought options are often loaded with fillers, gums, and oils that can lead to bloating and discomfort. This is why I highly recommend MALK Organics, a brand that keeps it clean with real, high-quality ingredients and no unnecessary additives.

MALK offers a variety of plant-based milks, including almond, oat, and cashew, plus plant-based creamers in caramel and vanilla. I personally love baking with their Unsweetened Almond MALK and adding it to my drinks. They even have Chocolate Almond MALK and vanilla options for both their almond and cashew varieties—delicious flavors with no artificial junk.

Photo by Leah Gold

6. Sauces

A big part of eating healthy is getting in your proteins, grains, and fats, but what’s a good meal without sauces and seasonings? The problem is, most store-bought sauces are packed with oils, preservatives, and artificial coloring—something I’ve struggled with, especially when making Asian dishes.

That’s why I prefer San-J Tamari—a premium Japanese soy sauce brewed with 100% soybeans and no wheat, giving it a richer, deeper umami flavor without artificial additives. I use their Organic Tamari in all my Asian dishes, and it’s my go-to for sushi dipping. They offer a variety of Tamari options, including Umami, Sweet, and Citrus, along with an impressive lineup of Asian cooking sauces like Teriyaki, Thai Peanut, Szechuan, Sweet & Tangy, Orange Sauce, Mongolian, Hoisin, and Korean BBQ—making it easy to bring bold, authentic flavors to any meal.

For all your other saucy needs, Primal Kitchen products are made from real food, for real food. They offer high-quality mayos, dressings, dips, sauces, and gravies made from wholesome ingredients and plant-based oils—without refined sugars or artificial sweeteners. Instead, they use natural sweeteners like honey and monk fruit. Their Avocado Mayo and Unsweetened Ketchup are easy swaps that can help clean up your diet without sacrificing flavor.

Photo by Leah Gold

Healthy eating isn’t about swapping your favorite foods for zero-calorie, ultra-processed “lab experiments.” It’s about choosing high-quality snacks and ingredients that make you feel as good as they taste. By opting for cleaner, more nutritious alternatives, you can enjoy the flavors you love without compromising your health.