What’s a food swap?
Replacing a food that may be high in fat, salt, or sugar, with a similar but healthier alternative that is more beneficial.
Sour cream –> Fat Free Greek Yogurt (removes fat, adds protein)
White bread, rice, pasta, etc. –> Whole wheat/ whole grain bread, rice, pasta, etc. (less processed, more nutrients)
Full fat dairy products –> Skim milk or reduced fat dairy products (lower fat, same great taste)
Milk chocolate –> dark chocolate (no dairy, better in moderation)
Soda –> seltzer, unsweetened iced tea (eliminates empty calories and sugars)
Buttered popcorn –> plain popcorn (lower in fat and sodium)
Chips –> fresh veggies (carrots, celery, cucumber, pea pods, etc.) (adds vitamins and minerals, lowers fat content)
Ranch dip –> guacamole, salsa, and/ or hummus (healthier fats)
Juice from concentrate –> fresh fruit (natural sugars)
Ice cream –> frozen yogurt (lower fat content)
Fried chicken–> grilled or baked chicken (less fat)
Butter (in cooking) –> olive oil (healthier fats)
Processed peanut butter –> all natural peanut butter (this does not contain trans fat or hydrogenated oils)
These are just suggestions, but definitely worth trying if you are looking to switch things up! #healthyliving
check out www.getupanddosomething.org for more healthy recipe ideas!
Have a healthy week!