Sugary cereals, soda, and energy drinks are examples of foods and beverages that many people consume daily.

Although these items may be convenient and tasty, they can harm your health if consumed regularly.

Fortunately, healthier substitutes for many of these items are easy to buy or make at home.

Here are 5 healthy swaps for everyday food and drinks:

1. Coffee creamer
Creamer gives coffee a smooth, sweet taste and comes in a variety of scrumptious flavors, such as pumpkin spice and peppermint mocha.

Yet, it’s typically packed with added sugar, often in the form of high-fructose corn syrup a sweetener linked to several negative health effects like an increased risk of weight gain.

Plus, many coffee creamers contain artificial colors, preservatives, and thickeners like carrageenan.

2. Soda
The negative health effects of soda and other sugary beverages have been confirmed through years of scientific research.

For example, soda is associated with an increased risk of diabetes, obesity, fatty liver, and metabolic syndrome — a cluster of symptoms that include high blood pressure and elevated blood sugar.

Although many people think that switching to diet soda is the best option, it may also increase your risk of conditions like metabolic syndrome and stroke

3. Sugary cereal
A bowl of cereal is a staple breakfast for many people. While some options are better than others, most cereals tend to be high in sugar and low in filling macronutrients like protein and fiber.

What’s more, sugary cereals marketed to children are often packed with high-fructose corn syrup and artificial food dyes like Red 40 — which may be associated with behavioral issues in sensitive children.

4. Energy drinks
People seeking a quick boost to power them through their day often turn to energy drinks.

While these drinks can increase concentration and focus, most harbor massive amounts of added sugar and stimulants. If consumed in excess, these beverages may cause several health issues, such as rapid heartbeat and kidney damage.

Many unsweetened, caffeinated beverages make excellent stand-ins for energy drinks, perking you up without unwanted side effects.

These include green tea, black tea, oolong tea, yerba mate, and coffee.

In fact, they may offer other benefits as well. For example, green tea is packed with antioxidants that may boost heart health and help lower blood sugar levels.

To stay alert and focused, you can also make other lifestyle changes, such as getting more sleep, eating a healthy diet, and reducing stress. This way, you won’t have to rely on stimulants.

5.  Chips
With their salty taste and crunchy texture, chips are a highly satisfying snack.

However, fresh, sliced vegetables like cucumber, carrots, celery, radishes, and daikon also provide a satisfying crunch. What’s more, they’re loaded with fiber, vitamins, minerals, and antioxidants.

Pair your veggies with a nutrient-dense dip like guacamole, hummus, or black bean dip for a filling, flavorful snack.