Food Substitions

Find Better Alternatives

10 straightforward meal swaps that will help you eat healthful foods.

These food swaps are effortless to make, and even tasty so cravings are not difficult to resist!

It’s very hard to eat nutritious food all the time. And I’m having that. The world’s doughnuts and chocolate cakes are so enticing that it is easier to give up than to power on.

But that’s because we find things more difficult for healthy eating than it is. What if you started thinking about how you can substitute everything you enjoy for something else that imitates it but is healthier, instead of feeling like you have to give up everything you love? And then, without the extra tension, you have a true lifestyle change.

You’ll be shocked by how many simple food substitutes there are and how simple they are to implement. And the best component? Much of the time, you can never say.

 Use Greek Yogurt instead of Mayonnaise

You’ll be shocked at how similar the mayonnaise and Greek yogurt textures are. In Greek yogurt, add a little garlic, salt and herbs and you have a dip / sandwich spread/ seasoning that’s much better than mayonnaise. Tastier and more healthy.

Eat Oatmeal instead of Cereal

Breakfast cereal may seem like the easiest way to start your morning, but if you’re trying to stay in shape, it’s probably one of the least healthy things you can give your body first thing in the morning.

The bulk of cereals are sugar-filled and dried. Try a bowl of oatmeal that can take less than 10 minutes to whip up, instead. Enjoy it warm or cold and top it with everything that your heart loves, chocolate included. I still have a handy bag of Horlick’s Oats, just for that!

Instead of butter, use avocado.

It’s fine to replace half your butter with a healthier fat like avocado. But there is no need to replace all of it with avocado. Spread it on your toast with some avocado spread or making a chocolate cake with avocado frosting. Yes, you can replace butter with avocados and you won’t even notice the difference with these delicious recipes!

Replace Noodles with Zucchini

Zucchini noodles exploded in popularity a couple of years ago, but this trend needs to continue. They are very easy to make and taste great in a stir fry or doused in an Asian sauce (get a spiralizer or use your peeler). You can’t say the difference when adding them to soups, gravies or ladling up your favorite sauce on them. Plus, an extra serving of vegetables is available. You can actually do this with any vegetables.

Drink sparkling water instead of soda

You ought to quit if you are in the habit of guzzling down a few cans of cola each day. I know how difficult it can often be to drink pure, tasteless water. So, with a few slices of lemon, cucumbers, or berries, flavor your water and you have naturally sweetened and flavored water that is delicious and much healthier.

Substitute Cauliflower for Potatoes

I know there are people (like my husband) who hate cauliflower, but they can’t even say when I substitute potatoes for cauliflower. For a healthy replacement for potatoes that are filled with carbohydrates, dishes such as cauliflower mash, cauliflower soup, and so many others can be produced. It can be tough to discern the taste and texture, and you will be eating vegetables that are guilt-free.

Replace cream with coconut cream

The thickness and consistency of heavy cream can be the same for Coconut Cream, and can also be whipped to spread on cakes and bakes. The flavors may be different, but we’re big coconut-all fans here and the switch doesn’t mind. It’s much better and actually good for you, so without shame, you should pour an extra spoonful.

Replace Potato Chips with Popcorn

This is my favorite alternative by far, so nobody should be deprived of movie night treats. Potato chips are fried with unhealthy fats and carbohydrates and are filled with them. Try exchanging them for homemade popcorn next time. Which is much healthier to do and certainly more fun. It’s also a good way to engage children in the kitchen because they’re going to enjoy popping the maize.

Instead of milk chocolate use dark chocolate

Dark chocolate is filled with nutrients that can impact your wellbeing positively. Made from cocoa tree seeds, it is one of the planet’s strongest sources of antioxidants. Studies show that dark chocolate can boost your health and lower the risk of heart disease (not the sugary crap).

 Sign up to our newsletter 

Healthy Food Substitutions Chart

Quick Cheat Sheet. Feel free to download and save this healthy food substitutions chart infographic. Also feel free to link to our food substitution infographic.

healthy food substitutions chart

Healthy Food Substitutions pdf

Sign up to our newsletter to receive our free healthy food substitutions pdf

6 Healthy Food Swaps

To lose weight and boost your health

There are many little ways you can change your diet to achieve weight loss and improve your health.

With tons of foods and beverages that many people consume on a daily basis, such as sugary cereals, white bread, soda, granola bars and energy drinks.

Although these items can be convenient and tasty, consuming them can have adverse effects on your health.

Fortunately, there are healthier substitutes available for many of these products.

And here at foodsubstitutions.com we are dedicated to helping you find those alternatives.

To trade the fatty for healthy while keeping it tasty, check out 6 of these awesome healthy food swaps.

Energy Drinks

Drink coffee or Tea Instead of energy drinks.

People look for a quick power boost to carry them through their day, so they often turn to energy drinks.

Consumption of these drinks is linked to a number of health concerns, such as rapid heartbeat and kidney damage, if they are consumed in excess.

 

Juice

A better choice would be plain, old coconut water. The potassium-rich beverage has no added sugar and more electrolytes.

Just avoid grabbing coconut milk or coconut oil by mistake.

Coconut water is also a great addition to regular water to add flavor and electrolytes.

 

Candy Bars

granola bars are a go-to snack choice. However, added sugars and other sweet ingredients, such as chocolate chips or candy coatings, are filled with the most common granola bars. 

In addition, you can try a recipe for a homemade granola bar, such as this one. It is low in added sugar and uses nuts, oats, beans, coconut, and dried fruit as safe ingredients.

 

Mayonnaise

Silken style tofu, which is softer and thicker, can serve as an alternative to mayonnaise for creamy sauces or dips requiring thickening agents, such as ranch dressing.

Smooth out the flavor into a velvety texture by tossing it into a blender. Unlike mayo, tofu is vegan and packed with protein, too.

Vegetable Oil

Extra virgin olive oil has a great deal of health benefits due to its high amount of monounsaturated fat and antioxidants.

The monounsaturated fats in olive oil can not only boost weight loss, but they can control cholesterol levels and lower your risk of heart disease.

 

Sour Cream

 Want sour cream on your burrito? Add some plain Greek yogurt for the same tangy, creamy coolness. You’ll increase the protein and slash the fat.

You can substitute equal parts of full-fat Greek yogurt for any recipe that uses regular sour cream, including baked goods. 

Healthy Food Substitutions pdf

Sign up to our newsletter and get our huge list of Healthy Food Substitutions in pdf format emailed directly to your inbox.

Perfect to print out or keep on your smartphone.

 

Latest Food Substitutes

Here are the latest food substitute articles

White Pepper Substitute

White Pepper Substitute

White Pepper Substitute - White pepper is a spice created from berries from the pepper plant, piper nigrum, a perennial flowering vine. You got that right, they’re a fruit. Once the berries are dried they are called peppercorns. The more common black peppercorn and...

Paneer Substitute

Paneer Substitute

Paneer Substitute - Paneer is an Indian cheese made from curdled milk and, like lemon juice, some sort of fruit or vegetable acid. There are some distinct characteristics that make paneer the cheese that it is. For starters, it is an unaged cheese that doesn’t melt...

Healthy at Home: Get Well and Stay Well Without Prescriptions

Get the how, when, and why with homemade remedies ordered by the doctor to get better and stay healthy. Global Regional assists you, directed by a physician specialist in natural healing, herbal medicine and home remedies, to take charge of health care. When fears about hospital-borne infections, antibiotic resistance, and pandemic risks make us yearn for the days of doctor home visits and mother’s chicken soup, we never needed this advice more than now. Dr. Low Dog says we need to rediscover the unique care and comfort that comes from caring for home health. She guides us in this book to recognise, respond to, and care for all the most common illnesses, so that you have a doctor’s advice on how to take care at home when it’s time. Learn how to make herbal remedies and why it can make you and your family happier to do so — and get recommendations about when it ‘s best to see a health care professional instead.

healthy at home