January 28, 2023 – Healthy (and tasty) food substitutes.

Are you looking to make some healthy changes in your life but don’t want to give up your favorite foods? If so, then you’re in luck! There are many healthy food substitutes that can help you lose weight and eat healthier without sacrificing flavor.

From zucchini noodles to cauliflower rice, there are a number of options that are both healthy and delicious. In this article, we’ll give you a list of 10 healthy food substitutes that you can use to make your favorite meals healthier. So what are you waiting for? Get started on your journey to better health today!

Eating healthier is one of the best ways to improve your overall health and wellbeing. Unfortunately, a lot of the traditional comfort foods we associate with our childhoods are high in fat, sugar, and calories. Therefore, finding healthy food substitutes is an important step in making sure we eat a balanced diet. Not only can swapping out unhealthy ingredients for healthier ones help maintain a healthy weight, it can also reduce the risk of developing lifestyle-related diseases like heart disease, diabetes, and high blood pressure. Moreover, many of the healthy substitutes taste just as good, if not better, than the traditional ingredients.

When looking for healthy food substitutes, it’s important to consider the health benefits of the swap. The best substitutes should contain fewer calories, less fat and sugar, and more fiber and nutrition. Therefore, it’s important to look at the nutrition labels and compare the ingredients of the two products. When it comes to swapping out unhealthy ingredients for healthier ones, it’s important to look for substitutes that have fewer processed ingredients and more natural ones, like fruits, vegetables, and whole grains. Additionally, you should avoid any substitutes that contain added sugar or fat.

When it comes to making healthy swaps, there are a lot of options that can help you make healthier meals. Here are some of the most popular healthy food substitutes:

1. Zucchini noodles – swap out traditional pasta for zucchini noodles for a healthier and lower-calorie option.

Photo by Jacqueline Spotto on Pexels.com

2. Cauliflower rice – swap out white rice for cauliflower rice for a lower-calorie and nutrient-packed option.

3. Avocado spread – swap out mayonnaise for an avocado spread for a healthier option that still packs a creamy punch.

4. Greek yogurt – swap out sour cream for plain Greek yogurt for a healthier and lower-calorie option.

5. Almond milk – swap out regular milk for almond milk for a dairy-free and lower-calorie option.

6. Lettuce wraps – swap out a hamburger bun for a lettuce wrap for a healthier and lower-calorie option.

7. Baked sweet potato fries – swap out regular fries for baked sweet potato fries for a healthier and lower-calorie option. You can even make sweet potato “toast” by cutting the sweet potatoes into planks, baking/toasting them, and serving with toppings.

8. Coconut flakes – swap out breadcrumbs for shredded coconut flakes for a higher-fiber and lower-calorie option.

9. Nut butters – swap out butter for nut butters such as almond butter or peanut butter for a healthier and lower-calorie option.

10. Applesauce – swap out oil for applesauce for a lower-calorie and dairy-free option.

Making healthy food substitutes can seem like a daunting task, especially when you’re used to your old habits. Here are some tips to help make sure these substitutes become a staple in your diet:

1. Start Small – Start by replacing one ingredient at a time. Make gradual changes that you can stick with over time.

2. Give Yourself Time – Making healthy swaps takes time and patience. Don’t get frustrated if you have a few missteps – it’s part of the process.

3. Plan Ahead – Meal planning is a great way to make sure you have healthy ingredients on hand and that you’re prepared for the week ahead.

4. Mix it Up – Don’t get stuck in a rut. Try new healthy alternatives and recipes to keep food interesting.

Eating out can be a challenge for anyone trying to make healthier choices. Here are some tips for eating out and still making healthy choices:

1. Look for vegetable sides – Most restaurants offer a variety of vegetable sides like steamed vegetables, salads, and roasted vegetables. Look for items that are cooked or grilled without added fat or salt.

2. Choose lean proteins – Look for lean proteins like grilled chicken and fish that are cooked without added fat. Avoid deep-fried items or batter-crusted items.

3. Ask for substitutions – Most restaurants are happy to accommodate requests for substitutions. Ask for things like salad instead of fries or grilled vegetables instead of French fries.

4. Load up on greens – Start your meal with a salad or side of steamed vegetables to help fill you up and keep you from overeating.

Making healthy food swaps doesn’t have to be hard. With a little bit of planning and research, you can easily find healthy food substitutes for your favorite dishes. Remember, look for substitutes that are lower in calories and have more natural ingredients. Also, don’t forget to plan ahead and mix up your choices to keep things interesting. Finally, when dining out, look for lean proteins, vegetable sides, and ask for substitutions. Following these tips can help make sure you eat a healthy and balanced diet. So don’t wait any longer – get started on your journey to better health today!

January 10, 2023 – Healthy substitutions

One of my go to healthy substitutions is to slice cucumbers and use them like chips or crackers.

100 grams of plain, unsalted potato chips has 536 calories.

100 grams of crackers (Ritz in this case) has 492 calories.

100 grams of sliced cucumbers has 15 calories.

See how many calories you can save by switching?

This little guy love cucumber slices.

Smart swaps are your friend.