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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.

8 Healthy Food Swaps to Try Today

When it comes to baked goods especially, sugar and fat usually top the ingredients list. Although such products can indeed fit into a healthy diet, exceeding serving sizes can lead down an unhealthy path. Healthify your favorite goods with these ingredient substitutions!

8 Healthy Food Swaps to Try Today

When it comes to baked goods especially, sugar and fat righteously stand in the front of the ingredients list. Although such products can indeed fit into a healthy diet, exceeding serving sizes and portions become all too familiar in today's society. And to top it off, sugar has consistently shown to display addictive characteristics, making it that much easier to continue their intake. Healthify favorite goods with these recipe substitutions!

8 Ingredient Substitutions to Try

1. Bread Crumbs = Quinoa
Offer added protein by swapping out breadcrumbs with quinoa. For best crunch, toast the quinoa prior to use. Reduce overall fat and calorie content by baking the breaded product rather than frying in oil!

2. Chocolate Chips = Cocoa Powder
Store bought chocolate chips are oftentimes more of sugar than actual chocolate. Cocoa powder is not only packed with powerful antioxidants, but virtually absent of sugar and fat. When substituting with cocoa powder, complimenting with a drizzle of honey or maple syrup can offer more natural sweetness.

3. Butter and Oil = Applesauce
Swapping out butter and oil with applesauce is a significant healthy alternative. When first trying the baking substitute, start by only using half of the applesauce. For instance, if the recipe calls for ½ cup butter, use a ¼ cup of butter and a ¼ cup of applesauce. Gradually work your way to the butter or oil's full replacement.

4. Fats = Bananas
Like applesauce, mashed bananas can be a valuable healthy baking substitute in equivalent amounts (one cup butter or oil equals one cup mashed banana). Its use offers creamy a texture while supplying high amounts of fiber and boasting in potassium!

5. Sugar = Stevia
Sugar is abundant in food products, baked goods especially! Instead of loading up on sugar, utilize Stevia. Not only is it lower in calories, but vastly sweeter than its table sugar counterpart. Lower in calories plus higher in sweetness equals less amounts needed in products for the same sweet taste!

6. Whole Egg = Egg Substitute
Though eggs are not degraded so much anymore, others may worry about the cholesterol and fat content if trying to cut back on both. Swapping out one whole egg with a ¼ cup of egg substitute lessens both fat and cholesterol content while also reducing calories. An average, one egg provides 70 calories with a ¼ cup of egg substitute offers more than half of that amount at 30 calories.

7. Heavy Cream = Evaporated Milk
Heavy cream is exactly what its name suggests - heavy. Though evaporated milk may add on a bit more sugar, it more than halves the fat content of cream! When using evaporated milk as a healthy alternative, substitute in matched proportions.

8. Flour = Black Beans
For a gluten-free, protein and fiber-packed product, look no further than beans! Though it may seem unconventional, black beans can be a healthy baking substitute to flour. When swapping, do so in equal proportions - one cup of flour is equivalent to one cup black beans. Ready to give it a go? Try these healthified black bean brownies!

Sydney Lappe's Photo
Written By Sydney Lappe, MS, RDN. Published on November 11, 2016. Updated on September 14, 2019.


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