Healthy Swaps To Your Food


egg-swaps11. Kale chips for potato chips

When lightly tossed in olive oil and some seasoning (salt and pepper, paprika, or chili powder work well) and baked, these curly leafs turn into a good crunchy snack with less fat than the classic fried potato chip.

2. Dark chocolate for M&Ms (in trail mix)

To avoid the sugar packed trail mixes available in stores we can make our own with unsalted nuts and dark chocolate bits (lower in sugar).

3. Popcorn for potato chips

Lower in calories and fat, natural popcorn without pre-flavored seasonings is a great snack alternative to replace chips. Try made-at-home flavors by adding cinnamon, chili powder, or Parmesan.

4. Steel-cut oatmeal for instant oatmeal

Steel cut oats are diced whole grains that maintain more of their fiber-rich shell. Rich in B vitamins, calcium, and protein, steel-cut oats also lack the added sugar that often comes with instant varieties.

5. Banana ice cream for ice cream

No milk, no cream, no sugar… but the same, delicious consistency. It’s simple: freeze bananas, then puree.

6. Sweet potato fries for French fries

Opting for sweet potatoes rather than the traditional white adds an extra dose of fiber, and vitamins. Plus, it cuts out roughly 20 grams of carbohydrates per one-cup serving.

7. Frozen Yogurt for Ice Cream

Frozen yogurt has a lot less fat than ice cream and still has a lot of flavor!

8. Low-fat cottage cheese for sour cream

They both add a creamy texture to many dishes, but sour cream is packed with fat while low-fat cottage cheese is packed with protein.

9. Pureed fruit for syrup

Pureed fruit warmed on the stovetop with a bit of honey packs much less sugar than classic maple.

10. Herbs or citrus juice for salt

Fresh herbs and citrus juice can provide just as much flavor without the added risks of excess sodium intake.

Do you use any? 🙂 What healthy swaps do use or are thinking of starting to use? 

I personally need to start cut a lot more on the salt I use!! Like it too much..! ^^

Back to More Healthy Swaps!


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1. Corn tortilla for flour tortilla

Half the calories and fat.

52. Nuts for croutons (in salads)

Croutons will add an extra of carbs, fat and sodium to your salad so instead try some lightly toasted slivered almonds, pecans, or walnuts, it will make your salad much healthier and still crunchy!

53. Whole wheat bread for white bread

54. Avocado mash for mayo

Half a mashed avocado is a great substitute for mayo on any sandwich. Both give some moisture, but avocado packs a big dose of vitamin E and cholesterol-checking monosaturated fat. And while a typical two-tablespoon serving of mayonnaise has about 206 calories and 24 grams of fat, half an avocado has only 114 calories.

55. Sliced tomatoes for tomato sauce (on pizza)

Cut out the extra sodium, sugar, and preservatives by replacing jarred tomato sauce with fresh sliced tomatoes.

56. Frozen or Fresh Fruits for canned fruit

Cut down on excess sugar and preservatives by choosing fresh or flash-frozen varieties.

57. Veggies for pita (as a dipping tool)

58. Cauliflower puree for egg yolks (in deviled eggs)

Try replacing half the yolks in the filling with cauliflower puree. The taste remains the same, as does the texture, but without the extra dose of cholesterol.

59. Quinoa for oatmeal

Cooked with milk (cow, almond, hemp — whatever’s on hand) and some cinnamon, quinoa makes a perfect protein-packed hot breakfast.

60. Edamame hummus for regular hummus

Try switching to an edamame-based hummus, it will give less calories and less fat than a regular one.

Back to Healthy Swaps!


egg-swaps11. Quinoa and ground turkey for rice and ground beef (in stuffed peppers)

More protein and antioxidants in the quinoa and less fat in the ground turkey make this an all-around healthier option for this popular side dish.

2. Coconut milk for cream

Coconut milk is a great substitute for heavy cream in soups and stews. And as for the coconut flavor — it doesn’t taste like the sweetened kind!

3. Spaghetti squash for pasta

Roasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta. One squash will make between 2-3 servings.

4. Greek yogurt for sour cream

Half the fat and calories, yet the taste and texture are virtually identical. Plus, nonfat Greek yogurt offers an extra dose of lean protein.

5. Arugula, romaine, spinach, and/or kale for iceberg lettuce

All greens are not created equal. Darker greens usually mean more nutrients like iron, vitamin C, and antioxidants.

6. Pita for bread

One 4-inch whole-wheat pita runs around 80 calories and only 1 gram of fat (though there is some variation from brand to brand). Two slices of whole-wheat bread typically comes in at around 138 calories!

7. Greek yogurt for mayo (in tuna/chicken salad)

Add some herbs and a squeeze of lemon juice, and they’ll taste almost identical. Plus, this swap will save on calories and fat, and provide an extra dose of protein.

8. Plain yogurt with fresh fruit for flavored yogurt

Pre-flavored yogurts often come packed with extra sugar. To skip the sugar rush without sacrificing flavor, opt for plain yogurt (or better yet, plain Greek yogurt) and add fresh fruit and/or honey or agave for a hint of sweetness.

9. Nutritional yeast for cheese

The taste and texture are a little bit different, but the creamy gooiness is pretty comparable. Instead of topping that taco with cheddar, try a sprinkle of nutritional yeast for a cheesy flavoring with much  less fat.

10. Lettuce leaves for tortilla wraps

It’s not a perfect swap, but forgoing the carbs for fresh lettuce is a fun (and easy) switch that can lighten up any wrap or taco dish.

Healthy Swaps Time


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1. Dry beans for canned beans

Canned beans are convenient, sure, but they also tend to have excess sodium and plenty of preservatives.

2. Prosciutto or pancetta for bacon

A few slices of prosciutto or pancetta can help cut both calories and fat. While bacon has about 70 calories and 6 grams of fat for two slices, prosciutto has just 30 calories and 4 grams in an equally weighted sample.

3. Two egg whites for one whole egg

One egg yolk holds more than half the recommended daily cholesterol for the average adult. Trading out the yolk for a second white will cut out the cholesterol while doubling the protein. If making a dish that requires more eggs, keep one to two yolks for their rich vitamins A, E, D, and K content, but consider swapping out the rest.

4. Whole wheat pasta for regular pasta

Just as with bread, whole wheat pasta beats regular with a higher fiber content and about 50 fewer calories per serving (depending on the brand).

5. Crushed flax or fiber cereal for bread crumbs

Crushing a fiber-rich cereal and mixing it with some herbs makes an easy lower-sodium substitution for traditional breadcrumbs.

6. White-meat, skinless poultry for dark-meat poultry

White meat is lower in calories and fat, higher in protein and iron.

7. Olive oil spray for olive oil from the bottle

Using a spray bottle is a great way to cut down on oil while still getting the non-stick benefits. A little mist is all that’s needed!

8. Egg Beaters for egg yolks

A solid substitution for many egg dishes (like omelets or frittatas)

9. Bison for beef

Higher in B vitamins and lower in fat.

10. Ground Turkey for ground beef

Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat and calories.

What do you think? What swaps would you use? 🙂

More healthy swaps!


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After so many dessert recipes it’s time to share some more healthy swaps! So here I leave you with some more…

1. Chia seeds for eggs

Combining 1 tablespoon chia seeds with 1 cup of water left to sit for 15 minutes yields a perfect 1-to-1 egg substitute for baking. (Note: probably wouldn’t suggest subbing chia for butter and eggs in the same recipe!)

2. Flax meal for eggs

Mix 1 tablespoon ground flax seeds (aka flax meal) with 3 tablespoons of warm water and whisk with a fork to combine. Now let it sit in the fridge for 5-10 minutes before subbing for 1 egg in any baked recipe. And it’s ready!

3. Brown rice for white rice

When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice for a fuller nutritional profile.

4. Quinoa for couscous

While couscous is made from processed wheat flour, quinoa is a whole-grain superfood packed with protein and nutrients. Bonus points: They have almost the exact same texture.

5. Zucchini ribbons for pasta

Thin strips or ribbons of zucchini are a great stand in for carb-packed pastas. Plus, it’s one excuse to skip the boiling — simply sautee for a few minutes until soft.

6. Olive oil for butter

When cooking eggs, this simple switch is a great way to cut down on saturated fats while getting a healthy dose of essential omega-3 fatty acids.

7. Turnip mash for mashed potatoes

While one cup of mashed potatoes made with whole milk racks up about 180 calories (and that’s before the inevitable salt and butter), a cup of mashed turnip (which doesn’t need milk or butter to get that creamy consistency) has only 51 calories. Add some fresh herbs in place of the salt and it’s a much healthier stand-in for classic mash.

8. Grated steamed cauliflower for rice

Cut both calories and carbs with this simple switch. The texture is virtually the same, as is the taste.

9. Mashed cauliflower for mashed potatoes

Just like the turnip mash, mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference. Got picky eaters at the table? Try mixing half potato, half cauliflower.

10. Rolled oats for breadcrumbs

While breadcrumbs can pack extra sodium, using rolled oats seasoned with herbs is a great way to sneak another whole grain into any meal.

What do you think?

Do you use any of these? 🙂