10 Simple Substitutes for Healthy Eating
When it comes to healthy eating, small changes can make a big difference.
“Many people become overwhelmed when thinking about changes in their diet,” says Kathy McManus, MS, RD, LDN. McManus is a Mass General Brigham dietitian and director of the Department of Nutrition at Brigham and Women’s Hospital.
“The fact is that simple food substitutions can have major benefits, including fewer calories, less cholesterol, and more stable blood sugar levels. These changes often lead to weight loss and lower your risks for heart disease, diabetes, cancer, and other diseases.”
Tips for healthy food substitutions
To make recipes healthier for you and your family, try these 10 simple substitutes:
1. Use applesauce instead of oil when baking.
Try substituting applesauce for half the oil requested in cake and brownie recipes. You’ll cut down on calories without losing flavor or texture.
2. Eat brown rice instead of white rice.
Brown rice has more fiber and nutrients than white rice. The fiber also makes it more filling.
3. Use egg whites instead of whole eggs.
Swap ¼ cup of egg substitute or two egg whites for each egg in a recipe to cut calories and cholesterol.
4. Choose multigrain or whole wheat pasta instead of white pasta.
Some pastas also have omega-3 fatty acids, an added benefit.
5. Select low-fat cheese over full-fat cheese.
There are many delicious reduced-fat cheeses that reduce calories and saturated fat without compromising flavor.
6. Use fat-free yogurt instead of sour cream.
Plain, fat-free yogurt—especially Greek yogurt—is a great way to cut calories and saturated fat while maintaining a tangy flavor. It’s sure to leave you feeling better about your meal.
