Food Swaps that Don't Suck

10 Health Food Swaps That Don’t Suck

Love to eat? That’s not a bad thing – until you’re eating 5,000 calories a day. In order to enjoy all the delicious goodness food has to offer (without becoming morbidly obese), try making some of these food swaps (they don’t suck, I promise):

1. Almond Milk for Cow’s Milk

Definitely stay away from whole milk, as it’s loaded with fat and calories. Even if you’re into skim milk, however, there is a healthier alternative: almond milk. Not only is it free of growth hormones, but a serving of unsweetened almond milk also has only 30 calories (skim has 90).

2. Mashed Cauliflower for Mashed Potatoes

Cook cauliflower until super soft and mash. Dress it up with seasonings and there you have it – a healthier, just-as-delicious version of mashed potatoes. No longer will you have a starchy load of carbs, but rather a mashed load of vitamins. You’ll be consuming fewer calories, too.

3. Cinnamon-Sugar Apples for Granola Bars

Slice up an apple and dress with some cinnamon, sugar and lemon juice. Munch on these when you’re craving something crunchy, and bid your sugary, high-in-calories granola bars goodbye.

4. Heart-Healthy Soups for Traditional Recipes

Campbell’s line of Healthy Request heart healthy soups cut back on calories, sodium and fat without sacrificing flavor. Look for the green label and enjoy flavors like New England Clam Chowder, Roasted Chicken with Country Vegetables and more.

5. Egg Whites for Egg

Trade your single egg for two egg whites to cut back on calories and cholesterol. A single egg white has only 17 calories and 0mg cholesterol. A single egg, on the contrary, has 78 calories and 187mg cholesterol. You won’t sacrifice flavor, and egg whites have all the binding capabilities of whole eggs.

6. Frozen Yogurt for Ice Cream

Different flavors have different nutritional information, but ice cream generally has more calories than frozen yogurt. Frozen yogurt also has less fat, saturated in particular. Top your bowl with fruits instead of chocolates or candies to further improve the health rating of your dessert.

7. Salad for Sandwich

Instead of shoving carb-heavy bread into your system, put your sandwich’s contents in a bowl. Think of a bowl vs. a burrito at Chipotle. The bowl is much healthier yet just as delicious.

8. Eggplant for Lasagna Noodles

Lasagna noodles are filled with fat, calories and carbohydrates. Use eggplant instead. Eggplant lasagna will cut back on all of the above; a cup of eggplant has only 20 calories and almost no fat. With all the sauce, cheese and other vegetables, you won’t even taste a difference.

9. Spaghetti Squash for Pasta

Again, noodles aren’t awesome for your body. They don’t offer vitamins, minerals or fiber. They do offer tons of calories (221 in each cup of spaghetti). Spaghetti squash, on the other hand, has only 31 calories per cup. Dress your squash with sauce and cheese as you would with normal noodles, and enjoy.

10. Angel Food Cake for Other Cakes

Most cakes are loaded with fat, calories and sugar. A slice of ice cream cake, for example, has about 250 calories. Angel food cake has only 72. Top with strawberries and whipped cream instead of icing to further assist your waistline.

See? Healthy swaps don’t have to be horrible.

Photo: Bistro Franz

3 comments

  1. Julie · January 12, 2015

    I’ve recently become addicted to almond milk. Just love it. And the cauliflower “mashed potatoes” — I think it’s super tasty. Plus, depending on how much you mash up the cauliflower, there are ways you can almost treat it like a rice or risotto because it has a similar texture when steamed and whipped in a mixer.

    • Adrienne · January 12, 2015

      Nice to see you here, Julie! :) I LOVE almond milk — although my attempt at making it a few weeks ago didn’t go super well (minor blender explosion…). Definitely agree, depending how much you heat/mash it, you can end up with some pretty tasty variations.

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