Healthy Exchanges We know not everyone has the same taste buds, so we’ve created a Healthy Exchange resource to help you choose the foods you like and work them into your program. All of the foods listed in the Healthy Exchange options are approximately 100 calories. Fruit Food Amount Fresh whole fruit (apple, pear, orange) Chopped fresh fruit Chill in the freezer for 20 minutes before serving. If you have a dairy or nut allergy, whipped cream might be something you only long for from afar. Luckily, coconut milk provides a healthy and delicious alternative. If you want to make it super healthy, leave out the sugar and add an extra teaspoon of vanilla extract. That means it’s basically all vegetables! When it comes to 21 Day Fix and other healthy lifestyle programs you can’t do much better than that. The bottled or canned varieties are going to contain all sorts of sweeteners, additives, and unnecessary junk. Try this homemade pasta sauce and see the difference for yourself.