A question I receive often in my coaching business is do I really have to give that up?! This could be referring to breads, pastas, alcohol, desserts, or anything for that matter! Change is hard, often times there are a lot of misconceptions with healthy eating and healthy food substitutions. Eating a smaller portion of something that is not healthy, will not get you results or help your overall health. You must eat the correct portion size of a healthy food.
I am going to share with you a list of food substitutions to make when cooking or to make your every day meals a little healthier.
Ingredient/food: Substitute:
- Alcohol Red Wine
- Rice Quinoa
- Mayo, Sour Cream Plain Greek Yogurt
- Bread Crumbs Rolled Oats
- Butter/Vegetable or Canola Oil Coconut Oil (cooking) or Applesauce (baking)
- Potato Sweet Potato
- Milk Almond Milk
- Salt Sea Salt
- Bread/Wraps Whole Grain bread/tortilla or Corn Tortilla
- Ground Beef Turkey Meat
- Salad Dressing Oil and Vinegar
- Sugar Pure cane sugar or Truvia
- Flour Wheat, almond, or coconut flour
- Pizza Crust Cauliflower crust
- Mashed Potatoes Mashed cauliflower
- Pasta Spaghetti Squash
- Syrup Honey or Pure Maple Syrup
- Bacon Turkey Bacon
- Peanut Butter Almond Butter or PB2
- Fruit Juices Water with fruit
- French Fries Sweet Potato Fries
- Chocolate Chocolate with 70% or higher cocoa
There are so many easy food substitutions that can be made in the kitchen to help you begin making the change to a healthier lifestyle. These are some of them, but there are so many more you could do! If you are interested in learning more about healthy eating, portion control, and meal planning I would love to chat and help you!
My next online health and fitness groups kicks off soon! Fill out the application below or email me to get more information, healthy eating tips, and to join me!
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