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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

10 Healthy Food Swaps

"Work smarter not harder" holds much truth when it comes to weight loss. Though weight loss takes high effort, staying smart with food choices assists in an easier path. Simple changes to recipes can ignite nutrients while reducing calories and total carb and fat content. Take action with these healthy food substitutions for weight loss!

10 Healthy Food Swaps

Though weight loss takes high effort, staying smart with food choices assists in an easier path. And no, that does not translate to a chicken breast and broccoli for each meal! Take action with these healthy food substitutions for weight loss!

10 Healthy Food Substitutions

1. White to Wheat
This simple switch may not seem too beneficial, but let's analyze just a bit further... White flours and breads are essentially wheat products stripped away from fiber and beneficial nutrients. Since high-fiber diets have shown to contribute to healthier body mass indexes (BMIs), wheat devotes itself as a healthy food substitution for weight loss or maintenance!

2. Rice to Quinoa
First off, rice is certainly a healthful food! However, quinoa offers a little more of a nutritional punch than standard white rice. Quinoa displays an exceptionally higher content of fiber, protein, and vitamins and minerals yet still remains extremely versatile.

3. Sour Cream and Cream Cheese to Greek Yogurt
Sour cream is a tangy, desired flavor atop on tacos and soups or created into dips. However, Greek yogurt matches the taste of sour cream but surpasses with its robust protein content. Additionally, most dips feature cream cheese or sour cream as the base. Swap out the two "creams" with Greek yogurt to offer and amplify the total protein content!

4. Fried Chips to Sweet Potato Chips
Though that bag of chips sitting within the grocery aisle is a convenient grab, they are often loaded with added oils and sugars for preservation and flavor enhancements. However, making chips at home is not only simple, but full-bodied in flavor. These sweet potato chips provide ample nutrients while keeping fat and calories in check. The chips adapt and adjust to flavors - sprinkle with cinnamon and nutmeg for a sweetened option or for a savory taste, utilize garlic and onion powder, fresh herbs, and salt and pepper to taste. Have fun experimenting with a variety of spices and seasonings!

5. Italian Dressing to Olive Oil
Most commonly than not, individuals build a nutrient-rich salad and then it happens... Those beloved veggies become drenched with a calorie-dense and sugar and fat-laden dressing. Skip out on dressings such as Italian and drizzle with olive oil and a little red wine vinegar. Adding fresh herbs and spices can also add flavor depth!

6. Milk-Based Ice Cream to Bananas
Okay, you might be scratching your heads on this one! Although milk-based ice creams do offer healthful nutrients, they are normally packed with sugar. And those sugar-free products... They are often sweetened with sugar substitutes that may cause gastrointestinal upset and distress. Peel and slice bananas into smaller pieces. Freeze the slices and once frozen, add to a food processor. Continue to blend the bananas, scraping against the sides as needed, until a creamy consistency has been reached. For amplified nutrients, check out this avocado recipe you've been waiting for!

7. Pasta Noodles to Spaghetti Squash
Most pasta bowls are dense in carbohydrate content. But unlike traditional pasta noodles, spaghetti squash is low in carbs and calories and offers noodle-like strands ready to be flavored! Enjoy these 10 delicious, guilt-free ways to eat spaghetti squash!

8. Pork to Jackfruit
Jackfruit is an extremely unique and versatile fruit. The green, unripe exterior is covered with thorn-like protrusions that soften and change light brown once ripe. Beyond the surface comprises of an orangey-yellow, sweet flesh. Jackfruit is commonly used in plant-based diets, as it mimics several meats and reduces calories from fat. Go on a food adventure with this BBQ jackfruit sandwich! Adapt ingredients to accommodate veganism practices and preferences.

9. Potatoes to Cauliflower
This is not to say that potatoes do not fit into a healthful diet, but rather suggesting a simple swap can ultimately reduce calorie and carb content when trying to clean up the diet. Cauliflower can be used to create a low-calorie mashed potato recipe! Find the lightened version here. Adapt the butter and sour cream content to your liking (or see point number four for the sour cream substitute)!

10. Croutons to Nuts & Seeds
Croutons are known to top salads for added crunch and flavor. However, they are often calorie-dense with refined grains and unwanted fats. Nuts and seeds are a healthy swap to croutons for offering crunch and healthful fats that are shown to be heart protective!

Sydney Lappe's Photo
Written By Sydney Lappe, MS, RDN. Published on November 15, 2016. Updated on September 07, 2019.


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