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.