Simple Food Substitutions for a Healthier You


Small changes are key to getting started on a path to wellness. They also make your wellness plan easier to stick to over time. These food substitutions are a simple way to cut calories and add more nutrition to the meals you already eat.


Brown rice instead of white rice

Brown rice has more fiber and other nutrients compared to white rice.


Olive oil instead of butter

Olive oil is full of heart-healthy fats. In most recipes, it can replace butter at a 3:4 ratio.


Avocado instead of cheese

Avocado is a great substitute for dairy. It's full of heart-healthy fats, fiber and vitamin K.


Corn tortillas instead of flour tortillas

Corn tortillas have half the calories and twice the fiber of flour tortillas.


Hummus instead of mayonnaise

My family loves hummus! Chickpea hummus has less calories, less fat and more protein than mayo. And it's more flavorful.


Spaghetti squash instead of pasta

Spaghetti squash has far less calories than the highly-refined pasta we dump from a box. And it's high in fiber, vitamin C and other nutrients.


Honey instead of sugar

Honey is high in antioxidants. In my family, we use it to sweeten our tea. It's also great for glazing carrots and for some baking recipes. Honey is still a high-calorie sweetener though, so it could contribute to weight gain.


Grass-fed beef instead of conventional beef

Grass-fed beef is leaner than conventional beef. That means you'll be consuming less fat and calories. Plus, the grass-fed option has more omega-3 fatty acids, which reduce the risk of heart disease.

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