7 healthy food substitutes

It’s a new year and many are eager to start their diet off on the right foot, perhaps lose a few pounds, eat better, and make smarter food choices in general. Here is a list of great healthy food substitutes for your usual choices that will help you fulfill your New Year’s Resolution. They are lower in fat and calories, but pack a punch!

Love chocolate milk but not so much the stomach ache and gas afterward? There’s a new healthy option available and it’s not soy! As a lactose intolerant woman, I usually drink soy milk and rice milk, but my last option is wonderful, especially in chocolate and it’s almond milk! It tastes so clean you’d think you were drinking for real! You’ll want to look in the case of dairy or healthy/organic products from your grocery store. They also offer a filed brand, but the refrigerated type is the best. This delicious treat is from the nut makers, Blue Diamond Natural Almond Breeze. Even if you’re not lactose intolerant, it’s only 120 calories and even lower in fat than soy, so drink up!

Do your kids love grilled cheese sandwiches but avoid them because of the lactose? A great option for cheese slices is the ‘Vegetable Slices’ found in the vegetarian section of the dairy box and/or the produce area. They offer flavors like cheddar, mozzarella, Americano, jalapeno, smoked provolone and the best part is that they are low in calories, cholesterol free and have 0g trans fat! The Veggie Slices brand also offers regular “cheese” and shredded blocks and they are all fantastic, you would use if they were dairy!

Avocado is a great delicacy and when you want to whip up some guacamole or just throw a few slices on your salad, it’s good to know there’s a low-fat option. A large avocado registered as “SlimCado” allows you to eat this wonderful fruit (that’s right, if you didn’t know, avocados are actually a fruit!) without racking up calories. It’s still meaty like a regular avocado, but it has a slightly higher water content, so it’s best used in guacamole. These are about 3 times bigger than a regular one and a little can go a long way.

Canned fruits and vegetables, if you are not careful with the selection, can have a lot of syrup, sugar and salt! This is not good if you are looking to make healthier choices. You do have options though! Fresh is always best if you can get it and if it’s affordable, the next best thing is frozen as it’s been shown to have all the nutrient content of fresh, and the last would be canned. With the economy driving grocery prices to record highs in recent years, more people are turning to canned goods. Look at the label and make sure it has no added salt or sugar. When looking at ingredients, you’ll want to avoid anything that has syrup, corn syrup, fructose, sucrose, or added sweeteners. These add unwanted sodium and calories that are not needed. If you can’t get any without these ingredients, be sure to drain the juices and wash the contents thoroughly before use.

Is it your weakness for cookies? Like many, cookies are a favorite treat and comfort food. After all, most are loaded with butter, margarine, or some kind of hydrogenated oil, lots of sugar, and often white flour. There are many new healthy organic and non-organic options that include whole grains, much less sugar, and healthier oils. A great one that I love is the Kashi TLC cookie. They are chewy but add some crunch and one cookie is enough for me so a box can go a long way. Flavor options are Happy Trail Mix, Dark Chocolate Oatmeal, and Flax Raisin Oatmeal. These powerhouses offer low sugar, seven whole grains, 0g cholesterol, 3g fiber, and just 130 calories per large cookie!

If you like popsicles and sherbets as a fun fruity snack, here’s a super easy recipe to make at home and avoid paying a premium for healthy packaged options at the grocery store. I really like Edy’s fruit bars and they are such a great and cool option! However, with her recent price increase, I refuse to pay her current price of $4, so I’m making my own. I have small Tupperware cups with lids (about ¾-1 full cup in size) Use whatever fruit you have or buy fresh or frozen fruit. My favorite is the blueberry-mango. I put frozen blueberries and 100% pure store-bought frozen mango pulp in my food processor. Pulse it a few times until it’s really smooth and then pour it into the freezer cups. This is great for kids! No added sugar, no fat, just 100% fruit, and SO delicious! You can also try bananas, strawberries, raspberries, kiwis, blackberries! For something spicy, add a little orange or pineapple juice. You don’t need popsicle sticks, you can eat it from the glass with a spoon.

Vegetables and dressing can be a staple at parties and may seem healthy until covered in a dressing that is typically high in fat, high in salt, and typically made with dairy. If you haven’t tried it or are used to buying it at the supermarket, now is the time to make your own hummus! The main ingredient in Hummus is garbanzo beans, also known as garbanzo beans. You can buy a can, drain them, wash them, and then dump them into your food processor with a clove of garlic, a little pepper, and a little sea salt to taste, and a little tahini. I just use what I have around the house so I usually end up using ground cumin which also has a nice flavor. Add a tablespoon of olive oil and pulse until smooth and creamy. Hummus is great as a spread on crackers, bread, or as a dip for vegetables, and can be eaten by anyone, whether vegan, vegetarian, or lactose intolerant.

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