24 Remarkably Healthy Food Swaps

Matthew Conn Body Mastery Leave a Comment

Healthy food swaps

You know you’re not alone right?

That delicious, mouth-watering slice of pizza talks to all of us, telling us to devour it. It screams “Eat Me, Take A Bite, What Are You Waiting For!”

Don’t feel ashamed if your stomach sides with the pizza. It happens. Stomachs are known for screaming things like “Feed Me” at the sight of delicious food.

It’s not until you give in and take a bite that your stomach lets up, and then it has you by the tongue! Another dozen bites and the entire slice is in your stomach. You feel satisfied for the next half hour while your taste buds process the last straggling bits of deliciousness.

And then it happens! The guilt sets in! You start second-guessing yourself. You ask yourself why you gave in. You wonder how long you’re going to have to workout to work the slice off your waistline.

You are not alone. It happens to the best us. But what if I said, you can eat the pizza and not feel guilty. Sounds pretty great doesn’t it?

The following 24 healthy food swaps will allow you to eat those delicious foods you crave without the guilt.  After reading the food swaps if you want to learn more about how you can enjoy your favourite foods without the guilt and without adding pounds to your waistline then Download your FREE copy of the Get Fit Get Rich Kickstart Guide by clicking this link. It is packed with Fitness, Nutrition, & Money-Saving Hacks that will help you to achieve better health and greater wealth. 

Healthy Baking Swaps

1. Cauliflower instead of pizza dough

Use cauliflower instead of wheat-based pizza dough for your next homemade pizza crust. Simply grate the cauliflower into a rice like texture with a food processor and bake for 15 minutes on a baking sheet. You then combine the dough in a bowl with any seasonings you desire and form into pizza crust on parchment paper and bake for 15-20 minutes. Place toppings on the crust and bake till golden brown. You’ll cut the fat and calories in half with this swap and reduce the carbs by more than 75%. You’ll also eliminate gluten.

2. Whole wheat or nut flour instead of white flour

Replace white flour with whole wheat flour. 1 cup of white flour = 7/8 cup of whole wheat flour. Alternatively, for a gluten-free option you can replace white flour with a nut flour like blanched almond flour. 1 cup of wheat flour = 96 grams of almond flour. Always weigh almond flour as it is much heavier than wheat flour. You’ll also want to add an extra ½ teaspoon of baking powder for every cup of almond flour to ensure the recipe rises properly. Whole wheat flour is not heavily processed like white flour and contains three times the amount of fiber.

3. Black bean purée instead of white flour

Replace white flour with black bean purée. With this swap you’ll eliminate the gluten and double the protein. You’ll also halve the calories, fat, and cut the carbs by more than 75%. 1 cup of black bean purée = 1 cup of flour.

4. Unsweetened applesauce instead of sugar

Replace sugar with unsweetened applesauce. You will cut over 600 calories per cup substituted. 1 cup sugar = 1 cup of applesauce. Reduce the amount of liquid in the recipe by 1/4 cup for every cup of sugar substituted.

5. Vanilla extract instead of sugar

Replace half the sugar in your recipe with a teaspoon of vanilla extract. You will eliminate 400 calories for every cup of sugar replaced. You can’t replace sugar with vanilla extract in equal ratios but for most baked goods you can replace 1 cup of sugar with a ½ cup of sugar + 1 teaspoon of vanilla extract.

6. Stevia instead of sugar

Replace sugar with stevia. Stevia is a natural plant-based sweetener that is 300 times sweeter than sugar but contains 0 calories. You will eliminate 800 calories per cup of sugar replaced. 1 cup of sugar = 1 teaspoon of liquid stevia or 2 tablespoons of stevia powder.

7. Avocado purée or banana purée instead of butter

Replace butter with avocado or banana purée. The purée alternative contains 5 times less fat and 4 times fewer calories than butter. 1 cup of butter = 1 cup of avocado or banana purée. Cooking time may be reduced by up to 25% by using this swap. I recommend turning the oven temperature down by 25% to prevent premature browning.

8. Marsh mellow instead of frosting

Replace frosting with marsh mellow fluff. You cut both the calories and sugar in half. Just scrap your frosting recipe and whip up some marsh mellows.

9. Evaporated, coconut, or almond milk instead of whole milk or cream

Replace whole milk or cream with evaporated, almond, or coconut milk. Depending on what replacement you choose, you will consume 4 to 5 times fewer calories and halve the fat for every cup replaced. It’s the same consistency with a fraction of the fat. 1 cup of whole milk or cream = 1 cup of evaporated, coconut, or almond milk.

10. Olive oil spray instead of liquid oil or butter

When you need to grease a dish or pan use olive oil spray over liquid oil or butter. Most people over grease when using liquid oil. Using spray is a great way to cut down on saturated fats from oil or butter while getting the same grease benefits. You’ll also get some benefit from essential omega-3 fatty acids in the olive oil spray.

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Healthy Carb Swaps

11. Quinoa instead of couscous

Replace couscous with quinoa. Couscous is made from processed wheat flour whereas quinoa is a whole-grain. By making this substitution you will get more protein and benefit from extra vitamins and minerals such as added fiber.

12. Zucchini or spaghetti squash instead of pasta

Replace stringy pasta with strips of zucchini or spaghetti squash. Both these vegetables are a great substitute for carb-rich pasta. You can sauté strips of zucchini or roast the spaghetti squash and then pull it apart with a fork. You’ll save over 200 calories including 40 grams of carbs with either of these substitutions. Sliced zucchini is also a great alternative to pasta in lasagna.

13. Cauliflower instead of rice or potatoes

Replace rice or potatoes with cauliflower. Drastically cut both the calories and carbs with either of these switches. You can grate the cauliflower to take on a rice texture or mash the cauliflower to take on the feel of mashed potatoes. The texture with both is virtually the same, as is the taste.

14. Quinoa instead of oatmeal

Replace instant oatmeal with quinoa. Instant oatmeal is packed with carbs and most of the individual packet varieties are loaded with sugar. Alternatively, quinoa is packed with protein. You’ll get an extra 20% protein and forego 25% of the calories and carbs with the swap.


Healthy Snack Swaps

15. Dark chocolate or cacao chips instead of milk chocolate chips

Replace chocolate chips with dark chocolate or cacao chips. Milk chocolate, the type used in most chocolate chips and chocolate bars is loaded with sugar. Instead, go for the low-sugar dark chocolate or sugar-free cacao chips which are high in antioxidants.

16. Popcorn instead of potato chips

Replace potato chips with popcorn. Air-popped popcorn is low in calories and fat, making it a great alternative to salty, fat-laden potato chips. No, the oil-soaked movie theatre style popcorn doesn’t count. Pick up some popcorn seasonings to switch things up and be sure to skip the butter.

17. Sweet potato or zucchini fries instead of French fries

Replace French fries with sweet potato or zucchini fries. You will forego over 20 grams of carbohydrates per serving and you gain fiber and other rich nutrients.

18. Frozen yogurt instead of ice cream

Replace calorie-rich ice cream with low-fat frozen yogurt. You will eliminate at least 20% of the calories including half the fat if you make the switch. Best of all, the flavor and texture of frozen yogurt is very similar to ice cream.

19. Greek yogurt instead of flavored yogurt

Replace the popular fruit flavored yogurt with Greek yogurt. Pre-flavored yogurt comes packed with sugar. Forego the sugar without sacrificing flavor by opting for Greek yogurt. You will cut the calories, carbs, and fat in half and double the protein with each serving. If you miss the sweetness, sweeten the Greek yogurt by serving it with fresh fruit or honey.


Healthy Topping Swaps

20. Greek yogurt instead of sour cream

Replace sour cream with Greek yogurt. You will avoid half the calories and fat and give your recipe a protein boost all while maintaining the taste.

21. Avocado purée or Greek yogurt instead of mayo

Replace mayo with avocado purée or Greek yogurt. For extra zest add some herbs and a squeeze of lemon juice and they’ll taste almost the same. You will cut the calories and fat in half and gain heart-healthy fats and protein. 1 tablespoon of mayo = 1 tablespoon of avocado purée or Greek yogurt.

22. Nuts instead of croutons or bread crumbs

Replace croutons in salads with slivered or chopped nuts and replace bread crumbs in recipes with ground nuts. Nuts will maintain the crunch without the carbs. Almonds, walnuts, and pecans all work great.


Bonus Healthy Food Swaps

23. Sparkling water with citrus slices instead of soda

Replace sugary soda with sparkling water spruced up with a few slices of a citrus fruit such as lime, orange, or lemon. You’ll eliminate almost all of the 100+ calories per glass.

24. Ground turkey instead of ground beef

Replace ground beef with ground turkey or chicken. Ground beef contains more calories and saturated fat than the alternatives. If you make the swap using poultry add a few tablespoons of chicken stock as poultry is generally drier than beef.


Can You See The Light At The End Of The Tunnel?

I hope you have enjoyed the above 24 remarkably healthy food swaps. Isn’t it exciting knowing that you can still enjoy the foods you love without sacrificing your waistline?

In addition to the above substitutions, it’s always a smart choice to substitute full-sugar, full-fat, or full-sodium ingredients with a low-sugar, low-fat, or reduced-sodium alternative if there is one available. Similarly, always choose the whole-wheat or brown alternative over the white option because it’s likely that the white option contains little nutritional value

These simple healthy food swaps can have an earth shattering positive impact on your nutrition and overall health.  Not only will they help you improve your nutrition, but they allow you to continue to enjoy those mouth-watering, delicious foods that you crave – minus the guilt.

Now get out there and put your new knowledge to use and cook up some deliciousness sans guilt. But before you go, let me know what you think by leaving a comment below.

If you want to learn more about how you can enjoy your favourite foods without the guilt and without adding pounds to your waistline then Download your FREE copy of the Get Fit Get Rich Kickstart Guide by clicking this link. It is packed with Fitness, Nutrition, & Money-Saving Hacks that will help you to achieve better health and greater wealth.