Healthy Food Swaps

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Sometimes it’s the little things that make the big difference. Like when you’re watching your weight- you don’t have to cross the foods you love off your list, but you do have to make some changes, and change isn’t always bad. It’s not about deprivation; it’s about healthy eating that’s also delicious! Here are some easy food swaps that can save calories and maximize taste and nutrition.

  1. Quinoa for couscous: Quinoa and couscous have similar textures, but quinoa will give you an extra boost of protein and other nutrients.
  2. Rolled oats for bread crumbs: Most bread crumbs have empty carbs and lots of sodium. You can replace them in many recipes with oats and get the benefits of whole grain.
  3. Spaghetti squash for pasta: I would never tell anyone to give up pasta, but once in a while you can swap it out for spaghetti squash and lose the carbs. You can use any sauce or topping you’d use on regular pasta and it’s actually filling and delicious.
  4. Popcorn for potato chips: Same satisfying crunch but less fat and more fiber.
  5. Greek yogurt for sour cream: Both are tangy and creamy, but Greek yogurt has probiotics, less fat, and more protein.
  6. Lettuce leaves for tortilla wraps: Crunchy and carb free.
  7. Nuts for croutons: Sprinkle some roasted nuts over your salad for a boost of flavor and crunch that have healthy fats.
  8. Flavored water or seltzer for soda: Studies show that even diet soda can be an obstacle to weight loss.
  9. Sweet potatoes for potatoes: Regular potatoes are full of vitamin C and other good stuff, but try switching it up sometimes with sweet potatoes for an extra dose of potassium and antioxidants.
  10. Ground turkey for ground beef: There’s less saturated fat.
  11. Olive oil for butter: Olive oil has the good fat that’s good for you brain and heart.
  12. Smoked paprika for bacon bits: Smoked paprika has a rich smokey taste and it’s fat free.
  13. Natural peanut butter for regular peanut butter: Natural peanut butter is made from just peanuts- no added sugar, salt, or fat.
  14. Herbs and citrus for salt: Add another layer of flavor with a sprinkle of herbs or lemon juice and you won’t miss the salt.
  15. Dried fruit for candy: Dried fruit is sweet and chewy, the natural way.

There’s nothing scary in this list, is there? These are all delicious options for making yummy food while cutting calories and eating healthy. Try them and change the way you eat.

What healthy food swaps do you make? Share with us on Facebook and Twitter!

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