You should never have to feel as though you need to give up a certain food to achieve good health or weight loss. As a dietitian and health educator, I hear way too often how someone has stopped eating bread or chocolate in hopes it will help them achieve their goals quicker. In my opinion, giving up the foods and things you love to achieve these goals will make achieving goals harder. When you look at the diet and health as a whole, it is possible to fit favorite foods into a balanced healthy diet. Moderation has never been more important.
Healthy substitutions for your favorite foods is an easy way to eat more of the foods you love and crave. If we can find ways to add flavor and save on extra calories or heart-harming fats, would you be willing to try it? Here is a list of my favorite substitutions to try at your next dinner party and watch as your family or guests have no idea of the simple ingredient swaps. Let me know what some of your favorite swaps are! Protein 93% lean 7% fat ground turkey in place of ground beef Veggie crumbles(soy) in place of animal meat Skinless poultry (chicken or turkey) in place of high-fat meat (beef or pork) Egg whites instead of whole eggs Ground flax seed in place of eggs (combine 1 tablespoon of ground flax seed with 3 tablespoons of water stir well and let sit in fridge for 10 min before adding to recipe) Grains Quinoa in place of couscous or rice Zoodles or spaghetti squash in place of wheat pasta Ground flax seed in place of bread crumbs Lettuce leaves in place of tortilla wraps for low carb alternative Brown rice in place of white rice Whole grains in place of white refined grains Veggies Kale chips in place of potato chips Popcorn in place of potato chips Dark leafy greens in place of iceberg lettuce Cauliflower mash in place of mashed potatoes Sugar Swaps Unsweetened applesauce in place of sugar in baked goods Stevia in place of sugar Plain yogurt with fresh or frozen fruit in place of sweetened yogurt Pureed fruit in place of syrup Healthy Fat Swaps Avocado puree in place of butter Almond milk in place of dairy milk (or switching to 1%) Frozen bananas in place of ice-cream Olive oil or avocado oil in place of butter Nutritional yeast in place of cheese Greek yogurt in place of sour cream or mayo Avocado/olive oil mayo in place of regular mayo
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AuthorParis Doty, RD, LD is a native of Missouri with a passion for rural public health. She is a Southeast Missouri State University graduate and completed her internship through University of Oklahoma. Above all, she is a lover of all things nutrition! Archives
June 2018
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