8 Healthy Food Swaps


8 Healthy Food Swaps that are so Delicious, No one will know the Difference

Looking for an easy way to cut calories, fat, or sugar? We've got it covered. Check out these healthy substitutions.

1.       Avocado for vegetable oil or butter

Vegetable oil is full of saturated and trans fat which research has shown can lead to an increased risk of cardiovascular disease and inflammation.

It may sound strange, but substituting Avocado for vegetable oil in baked goods, such as brownies, is a much healthier and equally delicious option.  Avocados have more fiber and unsaturated fats, which have been shown to decrease risk for cardiovascular disease as well as increase satiety (the feeling of being satisfied).

Bonus*black beans are also a great substitute for flourless and oil-less brownies!

2.       “Alfredo sauce” made from cauliflower

The average Alfredo sauce is high in fat and calories, and many people who are lactose intolerant can’t eat it due to it being dairy based.

Try this creamy cauliflower sauce instead. Cauliflower Alfredo sauce is much lower in fat and calories. It also boasts more fiber and Vitamin C than typical Alfredo sauce. Almond milk can be substituted for a dairy free version. This is also a low-carb option for those monitoring their carbohydrate intake.

3.       Almond flour for white flour

The typical American diet includes too much white flour, which is high in refined carbohydrates and lacking protein, fiber, vitamins, and minerals.

Almond flour can easily be substituted (1:1) for white flour used in cake, muffin, pancake, and cookie recipes. It is a good low-carb option for people who need to monitor their blood sugar, such as people with diabetes.  Almond flour is also higher in protein, fiber, heart-hearty unsaturated fat, and many vitamins and minerals such as Calcium, Iron, and Magnesium.

4.       Greek yogurt for sour cream

Sour cream is high in saturated fat, calories, and cholesterol.

Try substituting fat free Greek yogurt for sour cream as a topping for chili, tacos, or whatever you would usually put sour cream on!  Greek yogurt is a super food that touts many health benefits including higher protein and lower fat content and calories, when compared to sour cream.

5.       Baked zucchini fries for French fries

French fries are high in saturated fat, carbohydrates, and calories. Plus, they lack fiber and many vitamins and minerals.

Try these baked zucchini fries which are lower in fat, refined carbohydrates, and calories. Zucchini is also a good source of Vitamin C, which can help boost immunity, repair body tissue, and also functions as an antioxidant. Antioxidants help block damage caused by free radicals, which have been linked to cancer.

6.       Dark chocolate for milk chocolate

Part of what makes milk chocolate taste so good (and have so many calories) is the combination of added sugar and fat.

Try dark chocolate instead. It is a healthier choice for those with a sweet tooth, but make sure it’s at least 70% dark. This kind is lower in sugar and fat and has more antioxidants in it which have been shown to reduce risk of heart disease and some cancers.

7.       Ground turkey for ground beef

Fattier types of ground beef, such as ground chuck, contain large amounts of saturated fat which have been linked with cardiovascular disease.

Try swapping ground turkey for ground beef. Lean (99% fat-free) ground turkey breast is often cheaper than ground beef and lower in fat which is helpful in fighting cardiovascular disease. If you don’t like the taste of ground turkey, initially try swapping it out in recipes with flavoring like spaghetti and tacos, then try swapping it out for burgers once you are more acclimated to the taste.

8.       Spaghetti squash for white spaghetti pasta

Traditional spaghetti noodles are high in carbohydrates and lacking in beneficial fiber.

Spaghetti squash is much lower in calories and carbohydrates, while also containing more fiber and antioxidants, as compared to spaghetti pasta. Don’t be intimidated by cooking spaghetti squash, it’s actually really simple and requires about the same amount of work as boiling a pot of spaghetti pasta.


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