Healthy Food Alternatives for a Better Diet
If you love the idea of improving your health, but feel less than enthusiastic about dieting to make it happen, you’re definitely not alone. Limiting your favorite foods is tough, but reducing added sugars and fats in your diet can provide numerous cardiovascular benefits. Here are some healthy alternatives to some of the most popular, yet unhealthy, food choices.
Alternatives for Common Foods
Replace Jam with Smashed Avocado
Jam is often filled with added sugars! Avocado’s fiber and healthy, cholesterol-lowering monounsaturated fats will keep you full and satisfied well into the afternoon, especially when it’s paired with an egg or two.
Replace Egg Whites With Whole Eggs
Which is healthier? This has been an age-old question with some scientific studies to back up the support of whole eggs. As it turns out, eating whole eggs is far healthier than sticking to the whites. This is because the yellow contains a fat-fighting nutrient called choline, so opting for whole eggs can actually help you trim down.
Replace Creamer with Organic Whole Milk
There’s a long list of how unhealthy creamers are for your body including: they’re made with a nasty combination of water, sugar, soybean oil, and corn syrup and they typically contain carrageenan, a stabilizer that’s linked to inflammation. Additionally, one serving is considered one tablespoon, but an average unmeasured pour equals four times that amount. For a healthier choice, try using whole milk or low-fat milk with a touch of cinnamon or nutmeg for added flavor. Both options provide calcium, which can help offset the calcium-depleting effects of caffeine, and deliver key nutrients like vitamins A, D, and B12 that support healthy eating and bone health.
Swap Bagels for English Muffins
Many people don’t realize that a single bagel is roughly equal to four slices of refined carbohydrates like nutrient-poor white bread. While filling, it’s also high in calories and low in essential nutrients like fiber and protein, both of which help keep you full and energized. A smarter, healthy food choice is a whole grain English muffin, which offers more fiber, more protein, and better support for balanced healthy eating throughout the day.
Replace Mayo with Hummus
A tablespoon of mayo has 95 calories and 10 grams of fat. Chickpea-based hummus, however, has 25 calories, 1.4 grams of fat, and 1.2 grams of protein per tablespoon! Plus, it arguably contributes far more flavor to your meal than mayonnaise.
Replace Rice with Riced Cauliflower
Cauliflower is a low-carb, low-calorie alternative that still keeps you feeling full. Swapping one cup of grated cauliflower for white rice can save you 145 calories, while also cutting out refined carbs and boosting nutritional value. You can also try brown rice for this recipe, as it has more fiber.
Ditch Sour Cream for Greek Yogurt
Instead of sour cream, use fat-free yogurt mixed with lemon juice, cilantro, and taco seasoning to top your chili or tacos. This simple swap cuts back on saturated fat and calories while adding protein and flavor. This makes it one of the easiest healthy choices for everyday meals.
Swap Ground Beef for Ground Turkey
If you’re looking to cut fat and calories from your favorite meals without sacrificing protein, consider replacing ground beef with ground turkey. This healthier option is lower in saturated fat and makes a great base for dishes like tacos, pasta sauces, burgers, and casseroles. To boost the flavor, season it with herbs and vegetables, or mix in some low fat milk for a juicier texture when cooking.
This simple swap is perfect for anyone trying to make more healthy food choices without giving up comfort meals.
Naturally Sweet Treats
Applesauce
Applesauce still gives you that sweet taste while having lots of healthy nutrients. One cup of sugar has more than 770 calories whereas the same amount of unsweetened applesauce has only 100. Like fresh apples, applesauce also contains polyphenols, which may help to reduce blood pressure.
Fresh Fruit
Fruit is naturally very sweet and one of the best alternatives when you get a sugar craving. It can be eaten frozen in a smoothie or cut up into bite-sized pieces. To make your fruit feel more like a treat, try dipping it in a little dark chocolate or making a mixed fruit bowl.
Dark Chocolate
If you are craving chocolate, you can try swapping your regular milk chocolate for a small amount of dark chocolate (portion size matters!). Dark chocolate that is made with at least 70% cocoa is not only delicious, but it also contains a high amount of antioxidants. Additionally, including dark chocolate in your diet may reduce your risk of heart disease.
Banana Ice Cream
If you’re craving sweet and creamy ice cream, you could try making yourself this delicious and healthy treat. Banana ice cream is made by blending ripe bananas in a food processor and freezing them for at least an hour. This snack is not only creamy and full of flavor, it’s also much lower in calories and higher in fiber than regular ice cream. Mix in some peanut butter for taste and added protein!
Berries
If you’re prone to sugar cravings, berries can quench your need for sugar, while adding some really beneficial nutrients to your diet. They are also very easy to prepare, sweet, low in calories, high in fiber, and a rich source of vitamins and minerals.
Ice Cold Drink
If you’re craving a sugary soda or juice, it could just be your body trying to tell you that you’re thirsty! Try opting for a healthier alternative to quench your thirst and satisfy your need for something other than regular water. Instead of that soda, try drinking iced tea or carbonated water. In order to make it feel like more of a treat, add lots of ice and a slice of lemon.
Healthier Salty Snacks
Popcorn
Although popcorn is an amazing low-calorie alternative to chips, the preparation method, serving size, and topping choice are key when choosing a healthy popcorn to snack on. You can keep your popcorn snack healthy by choosing air-popped, plain or slightly salted popcorn and watching your serving size.
Edamame
If you’re craving something a bit salty, edamame is a great choice. Edamame is an immature soybean. People often boil them and then sprinkle them with salt before popping out the beans for a tasty snack. This low-calorie snack is high in fiber, protein and a number of vitamins and minerals, including vitamin K and folate.
Hummus with Vegetables
If you’re hungry and craving a savory snack, try vegetables dipped in hummus, one of my personal favorite alternatives to salty snacks. Hummus is made with chickpeas, garlic and olive oil, all staples of the very healthy Mediterranean diet, which has been linked to better heart health. Eating this snack with vegetables can increase your vegetable intake and add valuable nutrients to your diet.
Roasted Chickpeas
Chickpeas, also known as garbanzo beans, are part of the legume family. Chickpeas are a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.
Creamy Snack Options
Chia Pudding
Chia seeds are a great addition to anyone’s diet and contain alpha-linolenic acid omega-3 fatty acids, which are high in fiber, gluten-free, and a good source of protein. Here’s a quick recipe for you: First, use three-fourths of a cup of chia seeds plus three cups of refrigerated coconut or almond milk. In a large bowl, combine the chia seeds and coconut milk, whisk together, let stand for 30 minutes at room temperature until the mixture thickens and then whisk again before setting it aside. Top each serving with fresh fruit and serve. So yummy!
Greek Yogurt with Berries
Greek yogurt offers a thicker and creamier texture with a tart taste, and has more protein compared to regular yogurt. Because it’s packed with protein, it also helps you stay full for longer. Additionally, Greek yogurt contains probiotics, calcium, antioxidants, and fiber that are good for your gut.
Mini Babybel Cheese
This cheese has that creamy texture you’re craving while also providing you with added protein and calcium. One serving delivers four grams of protein and over 15 percent of your daily calcium requirements, all for 70 calories or less.
Mashed Sweet Potato
Looking for a creamy, comforting snack that supports your healthy eating goals? Skip the baked potato chips and try this instead: microwave a small sweet potato, split it open, and mash in a splash of orange juice with a dash of cinnamon. Sweet potatoes are one of those underrated everyday foods that deliver natural sweetness, fiber, and essential nutrients like iron, calcium, and vitamin C. It’s a simple and satisfying way to enjoy something warm and nourishing without the added fat and salt of typical snack options.
READ MORE: Healthy Alternatives to Butter
