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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.

Healthy Food Alternatives: BistroMD's Guide

Assessing the nutritional value of food can be difficult, but making healthy food choices does not have to be. Stick to a balanced diet with bistroMD’s guide to healthy food alternatives!


With all of the information readily available, assessing the nutritional value of food can be difficult. A food may also look nutritious at face value, though may actually lack ample nutrients.

But making healthy food choices does not have to be a challenge. By knowing a few basics and looking for the healthy alternatives, eating a healthier diet can be easy.

Stick to a balanced diet with bistroMD’s guide to healthy food alternatives.

Healthy Food Alternatives: BistroMD's Guide

Brown Rice vs. White Rice

Rice comes in a wide variety of colors, shapes, and sizes, though all types are primarily a carbohydrate source. But health-goers often choose brown over white rice, and for very good reason.

Brown rice is a whole grain, in which the entire grain is composed of fiber, B vitamins, iron and other beneficial nutrients. The fiber in the brown rice helps induce greater feelings of satiety, which can lower the risk of overeating.

White rice, on the other hand, lacks vital components of the grain, thus essentially making it a source of empty calories.

As a general rule of thumb, choose whole grains at least 50 percent of the time when consuming grains.

Grilled Chicken vs. Fried Chicken

Grilled chicken is the undoubted healthier choice, as it is naturally high in protein and low in fat. It also complements well with various nutritious sides, including steamed broccoli, roasted carrots, brown rice, salad greens, amongst several others.

On the contrary, fried chicken tends to be breaded and cooked in heavy oils, both of which add extra fat and calories to the meal. And not to mention, the rich macaroni and cheese, mashed potatoes, and other calorie-laden side dishes often served with.

When trying to make healthy food choices in regard to meat, look for grilled, broiled or baked options. Also, if preparing meat at home, buy lean cuts of meat or trim off extra fat before cooking.

Pancake Breakfast vs. Egg Breakfast

Though touted as the most important meal of the day, there are healthier choices one can make at breakfast.

Pancakes are rich in carb themselves, only to become drenched in sugary syrup. Such high-carb breakfast options often leave you hungry way before that lunch hour. And not to mention, their less-than-likely nutritional value…

Eggs are said to be the highest quality of protein money can buy, in which starting the day with protein can increase energy, induce satiety, and control calorie intake throughout the day.

In addition to egg wraps and mini egg frittatas, give these 13 high-protein, low-carb breakfast ideas a try to make the most out of that morning meal.

(As a bonus, there is a recipe for high-protein pancakes!)

Black Coffee vs. Caramel Frappuccino

When thinking of healthy food choices, the calories sourced from beverages are often overlooked. However, limiting liquid calories is one of the best weight management techniques.

So if turning to that caramel Frappuccino for the morning pick-me-up, be forewarned that doing so can supply hundreds of calories sourced from sugary syrups and creams.

Swap out decorated “coffee” drinks with a standard black cup, as it provides a mere 5 calories. Besides, coffee is overflowing in essential nutrients and offers numerous science-backed health benefits.

But if looking for a caffeine boost with a little added sweetness, use sugar and cream sparingly and take advantage of sugar-free syrups as offered. And if ordering at Starbucks®, take advantage of their healthiest drink options.

Water vs. Soda

Following the same idea as the coffee, it is best not to drink away calories. Besides, water will always be the superior hydration source!

Water is virtually absent of calories, though is vital to life and offers numerous benefits. Soda, on the other hand, is chockfull of calories, sugar, and other unwanted additives. which can lead to weight gain and other medical problems.

One 12-ounce regular soda supplies a whopping average of 35 to 40 grams (g)! To put these numbers in perspective, the American Heart Association recommends added sugar should be limited to about 24 g for women and 36 g for men per day.

Truly, choosing a low-calorie or no-calorie drink is always recommended. But if choosing to drink a caloric beverage, remember that you are adding extra calories into your diet which need to be accounted for.

Making Healthy Food Choices with BistroMD

Along with becoming equipped with the knowledge for making healthy food choices, busy schedules and lives can make it difficult to prepare healthy food alternatives.

So if looking for something fast and convenient without the hassle of going to the grocery store, bistroMD offers a diet delivery program that takes out the guesswork to help develop healthy eating habits and lose weight.

BistroMD offers 200 recipes and a customizable menu, including the appealing meal selections of caramelized mushroom and onion frittata, chicken meatball marina wrap, sliced ham with mustard maple sauce, southwest bison meatloaf with smoky tomato glaze, just to name a few…

But despite the allure of such meals, rest assured they are all healthy food choices! In fact, doctor-designed and dietitian-approved meals provide a scientific balance of complex carbohydrates, whole grains and fiber along with lean protein and healthy fat.

Truly, making healthy food choices has never been so simple and delicious!

Written By bistroMD Team. Published on June 26, 2013. Updated on March 17, 2019.


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