Healthy Food Substitutions
These healthy food substitutes are a great starting point for a health-minded nutrition plan. It only takes a few small changes to achieve big results.
A healthy nutrition regimen does not mean “going without” or feeling “deprived.” It means adjusting your current eating habits with healthier alternatives. I refuse to go without chocolate, so I simply choose 70% dark chocolate instead.
Small Changes = Big Results
| Instead of This | Try This! |
|---|---|
| mashed potatoes | mashed cauliflower |
| sour cream | greek yogurt |
| pork bacon | turkey bacon |
| milk | unsweetened almond or cashew milk |
| flour tortilla | corn tortilla |
| candy bar | dark chocolate (70% or greater) |
| soda | sparkling water (my favorite is La Croix) |
| white bread | sprouted grain bread (Ezekiel bread is so yummy) |
| crunchy chips | apples and peanut butter (look for natural PB with no added sugar) |
| table salt | Celtic sea salt or Himalayan salt (table salt is stripped of all its minerals and bleached to get its white color) |
| butter | coconut oil (look for unrefined coconut oil, tastes great on toast) |
| doctored up coffee | black coffee (it tastes good, really) |
| sweet dessert | fresh fruit (make a smoothie if you’re feeling adventurous) |
| 3 meat pizza | veggie pizza |
| lunch wrap | salad (whatever is in the wrap, ask for it on a bed of greens) |
| cheese | avocado (especially great on chili!) |
| sugar | cinnamon |
| heavy whipping cream | evaporated milk |
| dry bread crumbs | rolled oats |
| pasta | spaghetti squash or spiralized zucchini |
| french fries | sweet potato fries |
| white rice | cauliflower rice, quinoa |
| fruit juice | fruit infused water (fruit juice can be loaded with sugars) |
| mayonnaise | mashed avocado |
| tomato sauce | fresh diced tomato |
