By: Lauren Corbett
You may be pleasantly surprised by the benefits to your health that occur when you make a few easy changes to your diet or the way you prepare a meal!
- Â Whole wheat flour for white flour
By replacing white flour with wheat flour you are adding a ton of nutrients, flavor and texture. Great source of fiber which aids in digestion and can even lower the risk of diabetes and heart disease. - Avocado puree for butter
They’re both (are you missing a word here?)—and have nearly the same consistency at room temperature. The creaminess and subtle flavor of the avocado lends itself well to the texture of fudge brownies and dark chocolate flavorings. - Vanilla for sugar
Cutting sugar in half and adding a teaspoon of vanilla as a replacement can give just as much flavor with significantly fewer calories. Assuming the recipe originally calls for one cup of sugar, that’s already almost 400 calories cut out! - Brown rice for white rice
When rice is processes (white rice) it strips away the “brown” bran layer which also strips away essential nutrients like fiber. - 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 saute” for a few minutes until soft. - Olive oil spray for olive oil from the bottle
Oil glugs out of the bottle, leading to overly-greasy dishes. 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! - 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. - Ground Turkey for ground beef
Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat and calories. - Coconut milk for cream
Coconut milk is a great substitute for heavy cream in soups and stews. And don’t be turned off by the word “coconut”— it doesn’t taste like the sweetened shredded kind! - Greek yogurt for sour cream and Greek yogurt for mayo (in tuna/chicken salad)
Half the fat and calories, yet the taste and texture are virtually identical. Plus, nonfat Greek yogurt offers an extra dose of lean protein.
When using for mayo try adding 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. - Pita for bread
One 4-inch whole-wheat pita runs around 80 calories and only 1 gram of fat. Two slices of whole-wheat bread typically comes in at around 138 calories! - 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 - Lettuce leaves for tortilla wraps
Forgoing the carbs for fresh lettuce is a fun (and easy) switch that can lighten up any wrap or taco dish. - Veggies for pita (as a dipping tool)
Forget the pita. Fresh veggies work for dippers with hummus and contain both fewer carbs and more vitamins - 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 and 10.5 grams of fat. - Popcorn for potato chips
Lower in calories and fat, natural popcorn without pre-flavored seasonings is a great snack alternative to replace those oily, super-salty potato chips. Try made-at-home flavors by adding cinnamon, chili powder, or Parmesan. - Sweet potato fries for French fries
Opting for sweet potatoes rather than the traditional white adds an extra dose of fiber, and vitamines A,C, and B6. Plus, it cuts out roughly 20 grams of carbohydrates per one-cup serving. Just don’t overdo it! - Frozen Yogurt for Ice Cream
Picking frozen yogurt over ice cream can help cut down fat content! - 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. - Skim milk for whole or 2% milk
Fewer calories and fat with the same amount of protein makes this switch well worth it. - Americano for latte
Just by cutting the milk out of that daily latte in favor of hot water, the calorie count drops by more than 150. It’s a smart switch, especially by the fourth or fifth cup.
Some cooking swaps are:
1. Oven or pan-frying for deep frying
Yes, those chicken tenders are deliciously greasy, but by foregoing the oil bath for just a misting of oil in a pan or oven, it’s easy to cut fat without sacrificing flavor.
2. Steaming for boiling
While both are great options for meats and veggies, steaming is king because it removes fewer nutrients from vegetables. While boiling can leech out some of the better nutrients (hence why water turns green after boiling broccoli), steaming keeps all that green goodness inside the veggies.
Source: http://greatist.com/health/healthy-recipe-substitutions/
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