The easiest way to begin a healthy eating routine is to replace a few food items with something just a little more healthy.
It’s the small things, over time, that will give the biggest results.
These are my best 7 Easy Healthy Food Swaps for Lasting Results.
7 Healthy Food Swaps
When I turned over a new leaf to start eating better for my health and my waistline, I was a little hard-headed. I wanted to eat what I loved and still lose weight and be healthier.
It took me a while to embrace some basic healthy food swaps to lighten up recipes. And I’ll admit, I still pick and choose which swaps I’ll use and when.
Because, although I ultimately want to be the healthiest I can be, I don’t want Grandma’s chicken soup to taste “diet”. But, all in all, healthy food swaps can let you enjoy your favorites, without all the guilt!
There are so many healthy food swaps that I have learned over the years that I’m sure I won’t remember them all. So I’ll start with some tried and true ones that get used in my kitchen regularly.
Here are My Best 7 Easy, Healthy Food Swaps for Immediate Results
1. Nonstick spray– I chose a non aerosol type so that the only ingredient is oil. I always have this on hand to “fry” eggs, spray on a cookie sheet for baking, or even in a cast-iron skillet. Just because Grandma used lard in hers doesn’t mean we have to!
UPDATE! With the introduction of the new Pampered Chef Kitchen Spritzer, I have an optional way to cut back on unwanted oil. If you do not want to use non-stick spray the Spritzer gives you the ability to use just the tiniest amount of oil.
2. Stevia– I use this in my coffee and tea and to sweeten sauces that need a touch of sweetness. I think it has a very appealing taste and can be used spoon for spoon as you would sugar.
I don’t recommend “artificial” sweeteners as the research is inconclusive on these and the flavor is usually less than great. If you do use them, I would suggest limiting them. (I do enjoy a diet soda now and then. I wish my brand of choice would start using Stevia.)
Also, using half Stevia and half sugar is an option as well!
(Note that any sweetener can change the consistency of some baked goods, so use with caution)
(Note: One of my daughters has a sensitivity to it, so if you notice anything amiss, please, check with your doctor)
3. Lite salad dressings- I’m not a fan of fat-free dressings, so my frig is full of “Lite” versions. Lite Italian, Lite Ranch, Lite Miracle Whip, etc. They usually have all the taste of the full-fat versions, without all the guilt. You can even mix Greek yogurt half and half with the creamy dressings to lighten up even further. I still use sparingly though!
4. Greek yogurt– It is all the rage right now, with 2 ingredient dough, swapping for sour cream. My daughter even uses it in place of mayo in her deviled eggs! (Guess what? They’re delicious! I never would have guessed they were made with yogurt!)
5. Beans– of any kind! Blend a well-drained, rinsed can of white beans (I use Great Northern) with half a cup of water and use it as a thickener for soups! Blend black beans with half a cup of water, add to any brownie mix (regular or sugar-free), and voila’! not only does it not add any extra fat, but it adds fiber! Something few of us get enough of daily.
6. Applesauce and pumpkin can be substituted for oil cup for cup in baked goods.
7. Cheese.
This may seem like a strange choice for a swap because there are many low-fat and fat-free options. But they can be rubbery and lack flavor, not to mention they don’t melt well.
It can be more satisfying to use more full flavored cheese in smaller quantities than a low fat version.
Velveeta singles are low in calories and are great for grilled cheese, as they melt wonderfully.
Mozzarella made with skim is also a delicious choice. When it comes to cheese portion control is the key.
When you choose a stronger cheese and use less of it, you get the satisfaction of enjoying the it without the guilt.
Some examples are sharp cheddar instead of mild, or a small amount of Feta or Gorgonzola in salads.
These are just a few healthy food swaps, but the list is endless.
According to John Hopkins Medicine writing about healthy food swaps, “it’s the little, everyday choices you make that can have the biggest impact on your future well-being.” Source
