Your Cart is Empty

10 Simple Food Swaps

July 19, 2014 2 min read

I love food, and if there are easy ways to get more of a nutritional bang for my buck with foods I already eat then I am aaaaall about that. Here are 10 easy swaps you can make to improve the nutritional value of your meals: 1. Instead of butter in baked goods – use avocado. You’ll be adding vitamins, minerals, and unsaturated fats to your sweets. You could also use a banana, or applesauce as fat replacements, which are great in cakes and muffins especially. If you’re wary of going full on fat switch, then halve the butter and replace with one of these healthier options. 2. Instead of white rice – use brown rice. Again, if you’re just not a brown rice fan, you can always do a half and half mix to get all that B-vitamin, iron, fibre goodness. Just cook them separately as cooking times between white and brown rice can vary. 3. Instead of traditional bread crumbs – use Panko bread crumbs. Crispier, lower sodium, less calories, and less oil absorbent when pan-frying. 4. Instead of sour cream – use plain Greek yogurt. More protein, less fat, and same creamy texture. 5. Instead of potato chips – choose vegetable chips. Still a treat to enjoy in moderation, as there are the same amount of calories and fat, but vegetable chips offer up more fibre and vitamins. Plus, making your own chips is so easy, and really tasty. 10swapVeges_potato_side_by_side 6. Instead of croutons – use roasted chickpeas. Croutons are empty calories, crunchy without anything else going for them. Roasted chickpeas have protein, fibre, and personally I find that they’re tastier than croutons. When topping your salad you have tons of options; pumpkin seeds, sunflower seeds, slivered almonds, chickpeas, pecans – don’t just opt for the empty crunch of a crouton. 7. Instead of a hamburger bun – use a whole wheat deli flat. The middle of the whole burger outfit is what you want anyway, so by using less bread you can easily cut calories here. 8. Instead of a bagel – use a whole wheat English muffin. Fewer calories and refined carbs, still tastes great with schmear. 9. Instead of milk chocolate – have dark chocolate. Still a treat to curb your cravings, but with half the sugar and more antioxidants than its milky brethren. 10. Instead of cereal and milk – have plain yogurt topped with granola. Yogurt has more protein than milk, will keep you satisfied longer, and granola has altogether less calories than cereal. 10foodswaps   Whether you’re looking to cut calories, have a “healthier” fat, zone in on a particular vitamin, or get more fibre, simple food swaps like these can help you achieve that goal. In the age of the internet a quick google search can really help you get the most out of your meals.   Photos: http://www.foodhappy.ca/2012/jan/26/brown-rice-vs-white-rice/ http://www.cookinglight.com/eating-smart/smart-choices/100-calorie-food-swaps/milk-dark-chocolate http://foodwatch.com.au/reviews/item/product-review-orange-and-purple-vegetable-crisps.html

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 377 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 28 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.