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    Healthy Food Swap Alternatives

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    This document provides 11 healthy food substitutions and swaps that can be made in recipes and meals to make them more nutritious. Some examples include using Greek yogurt instead of sour cream, seltzer instead of soda, cinnamon instead of sugar in coffee, olive oil spray instead of bottled olive oil, and black beans instead of flour in brownies. Making these simple substitutions can help reduce calories, fat, sugar, and sodium while increasing protein and nutrients.

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    Healthy Food Swap Alternatives

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    api-509667406
    255 views1 page
    This document provides 11 healthy food substitutions and swaps that can be made in recipes and meals to make them more nutritious. Some examples include using Greek yogurt instead of sour cream, seltzer instead of soda, cinnamon instead of sugar in coffee, olive oil spray instead of bottled olive oil, and black beans instead of flour in brownies. Making these simple substitutions can help reduce calories, fat, sugar, and sodium while increasing protein and nutrients.

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    This document provides 11 healthy food substitutions and swaps that can be made in recipes and meals to make them more nutritious. Some examples include using Greek yogurt instead of sour cream, seltzer instead of soda, cinnamon instead of sugar in coffee, olive oil spray instead of bottled olive oil, and black beans instead of flour in brownies. Making these simple substitutions can help reduce calories, fat, sugar, and sodium while increasing protein and nutrients.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    255 views1 page

    Healthy Food Swap Alternatives

    Uploaded by

    api-509667406
    This document provides 11 healthy food substitutions and swaps that can be made in recipes and meals to make them more nutritious. Some examples include using Greek yogurt instead of sour cream, seltzer instead of soda, cinnamon instead of sugar in coffee, olive oil spray instead of bottled olive oil, and black beans instead of flour in brownies. Making these simple substitutions can help reduce calories, fat, sugar, and sodium while increasing protein and nutrients.

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    Healthy Food Alternatives

    By Kriston Love, Dietetic Intern

    Eating healthy does not mean you have to give up the foods you love. Often people
    think they have to sacrifice flavor when eating healthy but that’s not true. Below is a list of little
    ways you can make healthy food swaps and substitutions in your favorite recipes and meals.

    1. Greek Yogurt for Sour Cream


    Cut back on fat and calories by swapping out sour cream for plain Greek yogurt.
    You won’t even taste the difference and adds a little bit of protein to your meal.
    2. Seltzer for Soda
    Try opting for sparkling water instead of sodas that are packed with sugar. You
    can add sugar free flavoring or try adding a couple slices of orange, lime, or
    lemon.
    3. Cinnamon for Sugar in Coffee
    Try adding a dash of cinnamon to your coffee instead of sugar and creamer.
    4. Olive Oil Spray for Bottled Olive Oil
    Using spray oils instead of bottled oils can cut down on over greasing dishes.
    5. Corn Tortillas for Flour Tortillas
    When compared to flour tortillas, corn tortillas are gluten free and have few
    calories.
    6. Zoodles or Spaghetti Squash for Noodles
    Using zoodles (zucchini noodles) or spaghetti squash is a great substitute for
    pasta noodles. Just roast the spaghetti square or sauté the zoodles.
    7. Black Beans for flour
    Substituting a can of drained and rinsed black beans in brownies is a good way to
    pack in the protein and make them gluten-free.
    8. Unsweetened Applesauce for Sugar
    Try substituting applesauce in baking recipes by using a 1:1 ratio. Remember to
    reduce the amount of liquid in the recipe by ¼ cup for every 1 cup of applesauce
    used.
    9. Natural Peanut Butter for Regular Peanut Butter
    Many regular peanut butters have added sugars and oils. Try going for natural
    peanut butter that’s unsalted.
    10. Herbs, Citrus Juice, or Garlic Powder for Salt
    Try seasoning foods with herb, citrus juices, or garlic powder to add flavor to
    foods without all the sodium.
    11. Dark Leafy Greens for Iceberg Lettuce
    The darker the leaf the better. Not all greens are the same. Those richer in color
    are packed with nutrients like iron, vitamin C, and antioxidants.
    12. Cauliflower Mash or Rice for Mashed Potatoes or Rice
    Substituting cauliflower for potatoes or rice can lighten up a carb-loaded meal.
    Try adding fresh herbs or mixing half cauliflower with half potatoes or rice.

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