Simple Swaps for Kid’s Sugary and Salty Favorites

Lauren Egger is a busy mom of five, a former RN and founder of the Healthy Mom Project.

Many of us strive to embrace and keep healthy habits for our families. It can seem overwhelming if you are in the beginning of adopting a healthy lifestyle. And it can be even harder to get kids on the bandwagon! The key is to take small steps and make simple swaps when you can. This will keep you on the right path to creating healthy habits and living a healthy lifestyle.

Here are some simple (and easy!) swaps you can make for your kids without compromising flavor.


Love Grown Sea Stars

I believe cereal will always go down as a kid favorite food. Who doesn’t love a good bowl of cereal, especially when you’re craving something sweet?  Sea Stars made by Love Grown is a healthy alternative to Fruity Pebbles. Love Grown is a cereal made with beans! What a wonderful and sneaky way to get kids to eat navy, lentil and garbanzo beans. Fruity Sea Stars have a tropical fruit taste and will keep your kids excited and energized. It’s gluten-free, dairy-free, non GMO and vegan. Love Grown also leaves out food dyes (Red 40, Yellow 6, Blue 1, Blue 2), BHA, artificial flavors and hydrogenated vegetable oils. It’s a huge mom win! I pack it (dry) in their lunches or throw it in a container for an on-the-go snack. We like to use S.O. Delicious Organic Coconut (Original) milk with it as a cereal.


Other HMP Picks

Swap ThisHMP Pick
Post Cocoa PebblesAnnie's Organic Cocoa Bunnies
Cinnamon Toast CrunchKashi Cinnamon French Toast
General Mills Honey Nut CheeriosNature's Path Whole O's
General Mills Fruity CheeriosCascadian Farm Fruitful O's

Cereal Bars

Lara Bar Apple Pie

Get. in. my. belly! Larabars have always been a huge hit around here. They are nutritious and tasty cereal bars made with only a few real whole food ingredients that even kids love! The ingredients to the “Apple Pie” bar are: dates, almonds, unsweetened apples, walnuts, raisins and cinnamon. The “Peanut Butter Chocolate” flavor is my go-to when I have a sweet tooth. It satisfies, gets the job done and won’t leave you wanting more sweets (because you are eating real food)!

Other HMP Picks

Swap ThisHMP Pick
Quaker Chewy Chocolate Chip Granola BarsKind Healthy Grains, Annie's Chewy Granola Bars or Cascadian Farm Chocolate Chip
Nutrigrain BarsKashi Ripe Strawberry Soft-Baked Cereal Bars
Quaker Chewy Dipps Granola Bars Enjoy Life Soft Baked Chewy Bars*

*These are one of my favorite granola bars after being diagnosed with Celiac Disease. Kids love these! They go on sale a lot, so stock up when they do.


Yogurt in a mason jar, Wallaby yogurt, Daiya yogurt

I like to give our kids kefir for the many benefits it offers. Wallaby Organic Kefir is a full-fat kefir and comes in original, peach or strawberry flavor. It contains 12 live and active cultures to keep your micro-biome happy and healthy. It’s certified organic, gluten-free and is a good source of calcium and protein. I like to pour it in small glass jars to keep it fun for the kids and serve it with breakfast or as a snack. You can’t go wrong with the peach or strawberry flavor. Both are delicious!

I recently discovered Daiya dairy-free yogurt. It’s a great source of protein and iron. Daiya Deliciously Dairy-free Greek Yogurt is free from dairy, gluten, soy, eggs, peanuts, fish and shellfish. Try adding granola or fresh fruit on top for an extra crunch. I like to give it to our 1-year-old in the evening to keep her belly full for the night. She loves it!

Other HMP Picks

  • S.O. Delicious Coconut Milk yogurt
  • Stonyfield’s Yogurt. The Strawberry Stonyfield’s Yogurt tubes are great to freeze in the summer and have on hand as a sweet snack for the kids.


Late July Lime Chips

Chips. You can’t get away from these! Who doesn’t love to eat a whole bag of chips once in a while? And kids, of course, love them. Late July SUB Lime Multigrain Tortilla Chips are a twist on the classic Doritos. The real lime gives it a light, refreshing and lingering flavor perfect for any snack, party, lunch or get-together. They are certified organic and vegan, and contain chia seeds and whole grains to make a deliciously healthy chip! Huge bonus: Late July is free from artificial colors (Red 40, Blue 1, Yellow 5), artificial flavors, vegetable oil, maltodextrin (made from GMOs) and MSG. Winning!

Other HMP Picks

  • Swap Lays Potato Chips for Jackson’s Honest Purple Heirloom Chips. These non-GMO chips are made with coconut oil and only a few real ingredients! We love them and don’t know what we did before we found this amazing company.
  • Swap Corn Tortilla Chips for Siete Grain-Free Chips. We recently discovered these last year and couldn’t be happier to find grain-free chips. They are perfect with organic salsa and guacamole or just as is.

What is one of your favorite swaps you do for your kiddos? Please share!

Lauren Egger
Posted by: Lauren Egger
Lauren Egger is a busy mom of 5, RN, and founder of the Healthy Mom Project, started to create awareness and offer solutions to help parents make healthy decisions for their families. After being diagnosed with Celiac disease 14 years ago, it has been her mission to empower others to take charge of their own health and navigate past the hype to truth based on science.

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