当谈到更好的时候，一个简单的一个开始的地方就是削减你已经松了了高度加工的食物量。你是在追求饮食的想法吗？Well, you can officially relax, because replacing a few go-to convenience foods (“potato” chips in a cardboard tube, we’re looking at you!) with simple, homemade alternatives every so often is a way to do this with less freak-out potential. If you’re looking for some ideas, here are 10 nonintimidating real-food swaps for some common convenience foods to help you get started:

1.而不是果味酸奶，制作新鲜的水果底部酸奶。简单地切割你最喜欢的水果并与普通酸奶结合起来，跳过加入的糖和改性食品淀粉。为自己包装几个单送餐容器，并在冰箱里储存在饥饿击中。添加一个洒水自制的燕麦如果需要，为了触摸更多的甜味。

2.而不是冷冻或快餐早餐三明治，whip up some of these简单的蛋三明治。商店购买的种类用防腐剂，氢化油，加入糖，谁知道了。如果您喜欢方便的因素，请拨打双批次并冻结剩余的早餐。

3.而不是即时燕麦片，一起扔一些前方即时燕麦罐。通过购买燕麦片，干果和螺母散装，您可以在没有所有这些加糖的情况下制作自己的即时燕麦片，同时省钱。使用可爱的梅森罐子将您的膳食分开，或者一些轻的Ziplock袋也会做诀窍。

4.而不是100卡路里的饼干包，enjoy two satisfyingoatmeal chocolate chip breakfast cookiesinstead. All you need are ripe bananas, old-fashioned oats and some chocolate chips. Make a batch, and portion into plastic bags to satisfy your sweet tooth at work all week long.

5. Instead of cheesy-flavored chips,opt for cheesy popcorn. If your favorite chips come with a long list of ingredients, consider switching to good ol’ stove-popped popcorn which is packed with antioxidants and fiber. Pop kernels in a little high-heat oil (i.e., canola, avocado or grape seed) over medium-high heat and season to taste with salt, pepper and shredded Parmesan cheese, or shake on your spice blend of choice. Divide the batch into several single-serving bags for a healthy, portable snack.

If you need a chip fix in a pinch, choose a bag with a short ingredient list, avoiding varieties with hydrogenated oils and artificial flavors.

6.而不是耐嚼的格兰诺拉麦片，make these easy,no-bake granola bars。The mix of dates and seeds gives these bars more than double the amount of fiber in most store-bought brands, and with far fewer ingredients.

7.而不是果汁，eat the actual fruit (and drink water instead)! Yes, even if you’re drinking homemade, organic 100% juice. The downfall to fruit juice is that most have little to no fiber, which is separated in the extraction process. This essentially leaves you with a glass of concentrated sugars plus whatever vitamins are not destroyed from processing. Eating fruit rather than drinking it will provide more fiber and those important vitamins and minerals for far fewer calories. Many whole fruits like apples, oranges, bananas, peaches, pears and kiwi are perfectly portion-size and portable.

8.而不是Jarred Tomato Cauce，make a simpleMarinara 10分钟。为了更加灌装和营养丰富的酱汁，折腾你藏在冰箱里的任何蔬菜。切片洋葱，甜椒，蘑菇，西葫芦和夏季南瓜快。当蔬菜温柔时，你的酱汁就完成了。大多数巨大的番茄酱含有令人惊讶的加入糖量，有些甚至有防腐剂。

9.而不是人造黄油，使用植物性食用油炒。植物油s are the main ingredient in most margarines but are usually accompanied by preservatives, artificial flavors and not-so-natural thickeners and emulsifiers. You’re better off just using the real thing! Check out ourguide to cooking oils要了解哪些最适合您正在做的烹饪类型。

10.代替瓶装沙拉酱，一起搅拌一个简单的香醋。大多数瓶装敷料都配有超龙成分列表，并使用剥离风味和营养的高度精油。为了弥补缺乏味道，除了延长保质期的防腐剂外，大多数含糖和人造香料。让自己的敷料只需几分钟即可使用您可能已经手头的成分。看看这一点简单的沙拉酱配方从厨师聪明的一些令人满意的方式与真正的成分一起穿着你的沙拉。