Healthier Food Substitutions

Eating healthy is what we are encouraged to do a lot, however some people have difficulty figuring how to go about it. I compiled a list of healthy substitutions for your consideration. These allow you to make your diet healthier without having to make radical changes. In other words, you may be able to continue eating your favorite foods and dishes, just a healthier version of them, which could help you get started on the path.

I will list the “unhealthy” food item first and then the arrow (->) points to the healthier alternative, followed by a brief explanation.

Butter -> Ghee

Ghee is another name for clarified butter and is a traditional healing food in India. It is made by heatingbutter until it liquefies into a golden liquid. The milk solids are removed, making it suitable for those whoare lactose intolerant. It may be purchased in health food stores.Ghee contains a combination of saturated and unsaturated fats. About two thirds of its fat content issaturated, and one third is mono- and polyunsaturated. Of the saturated fat content, most of it is of theshort-chained variety (including butyric acid), making it easily digestible. Ghee also containsantioxidants, conjugated linoleic acid, and fat-soluble vitamins A, D, E, and K.

Applesauce -> Unsweetened applesauce

To reduce the amount of saturated fat

Flavored and fruit-filled yogurts -> Greek yogurt

Flavored and fruit-filled yogurts are full of extra sugars your body doesn’t need. Also, Greak yogurt is considers as a digestion-aiding as it adds probiotics into your meals

Cheese or mayonnaise on sandwich -> Avocado

Avocados are full of the fats your heart needs to stay healthy

Skim avocado -> Real avocado

Avocados are full of healthy fats that your brain needs this is not where you should seek low fat alternatives.

Red meat -> Ground turkey

Reducing your consumption of red meat with lean, ground turkey is a serious step in reducing your chances of heart diseases (or a recurrence)

Butter, creamy salad dressings -> Extra-virgin olive oil

Extra-virgin olive oil is the main fat for heart health rather than butter. Also, it contains antioxidants that come with the cold pressing

Watery greens  (iceberg lettuce and romaine) -> Dark leafy greens (spinach, arugula, watercress and kale)

Watery greens lack in important nutrients, which are available in dark leafy greens.

Heavy cream and whole milk (unless organic) -> Skim milk or fat-free milk (soy, almond and rice) 

Skim milk contains less amount of fat and therefore, less fat soluble toxins.

Flour -> Black beans

Swapping out flour for a can of black beans (drained and rinsed, of course) in brownies is a great way to cut out the gluten and fit in an extra dose of protein. Do it: When baking, swap out 1 cup flour for 1 cup black bean

Wheat flour -> Gluten-free flour

Gluten has been shown to be inflammatory to the nervous system

Couscous -> Quinoa

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

Noodles -> Zoodles

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

Bread crumbs -> Ground flax seeds

Crushing flaxseeds is considered as lower-sodium substitution for traditional bread crumbs

Pasta -> Spaghetti squash

Spaghetti squash is a great low-carb substitute for pasta, it is also gluten free.

Tortilla wraps -> Lettuce leaves

Fresh lettuce can lighten up any wrap or taco dish (Low carbs). Plus it provides a nice little crunch that the wrap doesn't

Oatmeal -> Quinoa

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

Pita -> Veggies

Fresh veggies contain fewer carbs plus more nutrients per bite. You can use a large collard leaf to stuff your hummus, olives, and falafel

Croutons -> Nuts

Nuts as (almonds, pecans, or walnuts) contains a healthy fats could be added as extra crunch on salad instead of croutons

Soda -> Seltzer water with citrus slice

A glass of sparkling water with a few slices of citrus, AS grapefruit, lime, orange, and lemon all work well is an optimum choice for a low sugar syrup

Sugar -> Stevia

Stevia is a natural sweetener, up to 300 times sweeter than sugar, so a little goes a very long way.  It is healthy and has low carb. It is not carcinogenic unlike some other sweeteners eg. aspartame. Caution: 1 cup sugar swapped for 1 teaspoon liquid stevia (or about 2 tablespoons stevia powder)

Chocolate chips -> Cacao nibs

Chocolate chips actually start out as cacao nibs. So opting for these unprocessed (or at least less-processed) Cacao nibs out the additives and added sugar in chocolate while also delving out a healthy dose of antioxidants

Sugar -> Vanilla extract

Vanilla can give just as much flavor with significantly less sugar. Cutting 2 tablespoons of sugar and adding an extra 1/2 teaspoon of vanilla extract

Cream and sugar in coffee -> Cinnamon

Sprinkle of cinnamon can cut the sugar out completely

Juice -> Unsweetened iced tea

Juices are packed with sugar. So Unsweetened iced tea is healthier.

Canned fruit -> Frozen or fresh fruits

Frozen or fresh fruits cut down the excess sugar and preservatives in canned fruits. Anything canned have chemicals considered to be hormone disruptors. Do not eat canned food it isn’t worth the convenience.

Cheese -> Nutritional yeast

Sprinkle of nutritional yeast is a good choice for a dairy-free cheesy flavor. Also, less fat.

Salt -> Citrus juice

Citrus juice in food can provide just as much flavor as salt without the added risks of excess sodium intake.

Salt -> Garlic powder

Garlic powder can provide a flavorful punch without adding sodium.

Standard soy sauce -> Low-sodium soy sauce

Low-sodium soy sauce gives the same taste of Standard soy sauce, besides cutting down sodium intake by nearly half.

Tomato sauce -> Sliced tomatoes

On pizza, using sliced tomatoes cut out the extra sodium, sugar, and preservatives.

French fries -> Sweet potato fries 

Opting sweet potatoes rather than the traditional white adds an extra dose of fiber, and vitamins A, C, and B6. Plus, it cuts out roughly 20 grams of carbohydrates per 1-cup serving.

Potato chips -> Popcorn

Popcorn is lower in fat, natural snack without pre-flavored seasonings to replace those oily, super-salty potato chips. Make sure you’re not using the microwave popcorns!

White rice -> Brown rice

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

Rice -> Grated steamed cauliflower

Lighten up a carb-heavy dinner by replacing white rice with grated cauliflower to reduce the carb intake

Beef -> Bison

Bison is higher in B vitamins and lower in fat and fat soluble toxins than beef

Dark-meat poultry -> White-meat, skinless poultry

White meat is lower in fat, higher in protein and iron than dark meat

Canned beans -> Dry beans

Canned beans have excess sodium and plenty of preservatives

Cereal -> Rolled oats

Cereal is (usually) more processed with extra added sugar

Salted in trail mix -> Unsalted nuts

Most trail mixes pack in the sugar-filled, candy-coated chocolate, and dried fruit. Instead, make your own trail mix with unsalted nuts and dark chocolate bits that are lower in sugar and higher in antioxidants

Milk-Based Ice Cream -> Bananas

Milk-based ice creams are normally packed with sugar and sweetened with sugar substitutes that may cause gastrointestinal upset and distress

Egg white -> Whole Egg

Eating whole eggs is far healthier than sticking to the whites because the yellow contains a fat-fighting nutrient called choline

Granola -> Nuts

Granola is almost loaded with added sugar. So, top your yogurt with some nuts instead and add a teaspoon of honey

Jam -> Smashed avocado

Jam is often filled with added sugar. Top your toast with avocado as the green fruit's fiber and cholesterol-lowering monounsaturated healthy fats will keep you full and satisfied well into the afternoon—especially when it's paired with an egg

Bagels -> English muffins

One bagel is equivalent to roughly four slices of nutrient-void white bread, which keeps you missing nutrients like fiber and protein to keep you energized through the morning. So, whole Grain English Muffins come stocked with about 3 grams of fiber and 4 grams of filling protein

Mimosa -> Bloody Mary

While a mimosa is made with sugary juice, a bloody mary is low in calories and comes with healthy add-ons like celery. It has around 125 calories, less sugar, and vitamin C, potassium, and vitamin A from the tomato juice

Low fat cheese -> Goat cheese

While full-fat dairy <goat cheese> is more caloric, it's also more filling. That may help explain why participants who ate the fatty stuff during a study were less likely to be obese than those who stuck to low-fat dairy. Which, by the way, is often filled with additives and preservatives. To get the most bang for your caloric buck, go for fresh goat cheese or feta. They contain conjugated linoleic acid (CLA), a type of fat that reduces heart disease and cancer risk and may help your body burn more fat. 

Potato chips -> Kale chips

Kale chips is the best alternative to potato chips as it has less calories and fat while high fiber and protein

Fruit Drinks -> Whole Fruits

Whole fruit has more fiber (a nutrient that can lower heart disease risk and help control weight) and fewer calories than the juice that's squeezed from it. Juice also has a high glycemic index meaning sugar gets absorbed fast (not entangled in fiber for that absorption to take time), increasing blood sugar fast which in turn will trigger insulin release and weight gain.

Potato -> Purple or sweet potato

A healthier, more nutritious (even yummier!) alternative

White rice -> Purple or black rice

Same as above, a healthier, more nutritious, more delicious alternative.

You see, taking steps towards a healthy diet does not need to be anything radical, you can start by making small changes you’ll barely notice but your brain will thank you!