HealthY Diet Swaps: eat this not that for better health

In today's health-conscious world, more people than ever are trying to eat better.  Try making these healthy substitutions for some of your favorite foods.

However, that can sometimes be easier said than done. For many people, one of the biggest problems to eating healthy is finding enough foods that will satisfy them over the long haul. While this may sound like a difficult task, it's actually much easier than people realize. If you're ready to start eating better and are looking for some healthy diet substitutions, here are some of the most popular ideas currently being used in kitchens everywhere. 

While many people love eating white potatoes, it's actually better to substitute sweet potatoes in their place. Filled with much more nutrition than their white counterparts, sweet potatoes deliver a day's worth of Vitamin A. Along with this, they also provide 57 percent more fiber and 55 percent more Vitamin C than white potatoes, making them an excellent healthy choice. As an added bonus, sweet potatoes require no butter or sour cream to taste good, making them even better for the calorie-conscious. 

One of the healthiest foods to eat, walnuts are being substituted more and more as a salad topping, taking the place of croutons. In addition to adding plenty of crunch to the salad, walnuts also pack plenty of protein and fiber, resulting in increased energy. In addition to these benefits, walnuts contain melatonin to help regulate sleep and also lower cholesterol levels thanks to having large amounts of phytosterols. 

If you're a person who loves spreading mayonnaise on a sandwich but hates the fat and calories that come with it, try avocados as a healthy alternative. As rich and creamy as mayonnaise, avocados have a mild buttery flavor that taste great on most sandwiches. With half the fat and calories of regular mayonnaise, avocado spread has a great texture and is filled with fiber, folate, niacin, and Vitamins K and B6. If you're a lover of turkey sandwiches, you'll be happy to know that avocado spread is said to pair particularly well with this meat. 

As chocolate lovers know, no day is complete without eating at least one piece of chocolate. Unfortunately, too much milk chocolate can put on the pounds as well as fail to provide enough essential nutrients. However, by substituting dark chocolate for milk chocolate, all can once again be right with the world. Dark chocolate, known for having a somewhat bitter taste, is still quite tasty and contains flavonoids. These heart-healthy antioxidants, of which milk chocolate has little, can play a big role in cardiovascular health, which in turn helps to lower blood pressure. For best results, make sure you eat dark chocolate with cocoa levels of 70 percent or higher. 

If you love putting lettuce on a sandwich or taco, try using romaine lettuce instead of the more traditional iceberg lettuce. Not only will you get the same general texture and taste as iceberg, but you'll also be getting three times the amount of folate and seven times the amount of Vitamin A. As an added bonus, romaine lettuce is also full of carotenoids, which many researchers believe may be helpful in preventing several types of cancer. So if you crave the crunch that comes with lettuce, give romaine a try.