National Junk Food Day: Healthier Swaps You'll Actually Want to Eat 🍿🍫🍒

We asked our followers to share their favorite guilty pleasures, and our Registered Dietitian, Rita de Freitas, RDN, stepped in with healthier alternatives that don't sacrifice flavor. Whether you're craving something crunchy, salty, or sweet, these simple swaps can help satisfy your cravings while adding more nutritious ingredients to your day.

After all, healthy eating isn't about never enjoying your favorite treats, it's about finding balance and making small changes that can add up over time.

🍬 Love Sour Candy?

Try: Sour Fruit with Tajín®

If you can't resist that sweet-and-sour kick, Rita recommends swapping sour candy for fresh fruit sprinkled with Tajín®, a popular seasoning made from chili peppers, lime, and sea salt.

"It creates the same tangy, mouth-puckering flavor while adding nutrients from real fruit," Rita says.

Some of her favorite fruits to pair with Tajín include:

• Cherries
• Green mango
• Berries
• Grapefruit

You'll get vitamins, fiber, and antioxidants—without all the added sugar found in many sour candies.

🥜 Love Peanut M&M's?

Try: Dark Chocolate-Covered Almonds

This is one of Rita's favorite swaps for anyone who enjoys the classic chocolate-and-peanut combination.

Dark chocolate typically contains less sugar than milk chocolate and is rich in antioxidants, while almonds provide:

• Heart-healthy fats
• Fiber
• Protein

Rita's personal favorite? Trader Joe's Sea Salt & Turbinado Sugar Dark Chocolate Almonds. They offer just the right balance of sweet, salty, and crunchy.

🧀 Love Cheez-Its?

Try: Homemade Cheesy Popcorn

When you're craving something savory and crunchy, popcorn is a satisfying whole-grain alternative.

Rita recommends making your own using an air popper or popping kernels on the stovetop. Then season with:

• Nutritional yeast or freshly grated Parmesan
• Garlic powder
• A pinch of sea salt

Want to elevate the flavor even more? Finish it with a sprinkle of truffle salt for a gourmet twist.

🥔 Love Potato Chips?

Try: Cassava Flour Tortilla Chips

If chips are your go-to snack, Rita recommends looking for brands made with simpler, higher-quality ingredients.

One of her favorites is Siete Foods®, which makes cassava flour tortilla chips and potato chips using avocado oil instead of highly processed oils like soybean, corn, or sunflower oil.

While these are made with cleaner ingredients, Rita reminds us that they're still fried, so enjoying them in moderation is key.

Small Swaps, Big Difference

Healthy eating doesn't mean giving up the foods you love. By making a few thoughtful substitutions, you can enjoy familiar flavors while adding more nutrients to your day.

We hope you try one of these Registered Dietitian-approved swaps—you may just discover a new favorite snack!