Use these Food Substitutions for a Healthier Plate!


If part of your weight-loss journey includes decreasing your calorie intake, finding the perfect food substitutions can provide healthier and more nutritious alternatives without skipping out on flavor.

Just because a substitution is lower in fat calories, however, it doesn’t always mean it’s the best option. For example, you might find that a particular food has fewer fat calories but greater amounts of sugar and sodium. It’s important to remember that not all substitutions are created equal! Therefore, making a habit out of thoroughly reading product labels and nutrition facts is essential because it will help you to make the healthiest consumer choices.

Cooking: Finding Healthier Substitutions

lean-ground-beefSo, what are some lean, nutritious options that you can use as food replacements while cooking? We list a few below that will help you save on calories and add in nutrition in small but substantial ways!

  • Milk/Cream Alternatives – Instead of buying whole milk or regular cream, such as the kind you may put in coffee, consider 2% or skim milk and fat-free half and half.
  • Ground Beef Alternatives – Since regular beef tends to be higher in fat and calories, you might try stocking up on extra lean ground beef, lean ground turkey or chicken.
  • spinach-leavesWhite Rice Alternatives – Rice is often consider a staple, but it can run high in carbs and calories. Instead, consider brown rice, whole barley, bulgur, kasha, quinoa and whole wheat couscous.
  • Iceberg Lettuce Alternatives – While iceberg lettuce isn’t high in calories, it doesn’t offer as much of a nutritional value as other types. To get more out of your greens, try romaine lettuce, endive, fresh spinach or field greens. Add these to salads, wraps, skillets and more!
  • olive-oilOil Alternatives – Tons of food is cooked with oil, so it’s wise to find healthy ones that won’t offset your meals. Examples include olive oil, canola oil and vegetable oil.
  • Butter Alternatives – Butter is also used a lot in cooking, but it can add plenty of fat and extra calories to your dishes. Consider using low-fat margarine or even spray margarine as healthier replacements.

Want more Healthy Substitutions and Cooking Tips?

For more information on how to make the most out of your meals, visit the full article from Your Weight Matters Magazine by CLICKING HERE!

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