We are all about convenience, quickness, and of course taste when it comes to preparing meals. But more often than not, even when trying to eat well, we reach for products full of sodium, saturated fat, and high sugar content.

How healthy is a grilled chicken salad with 1/2 cup of Ranch dressing poured on top, a sweet potato lathered in sour cream, or steamed asparagus covered in butter?

Answer: Not at all!

Think alternatives. Healthy alternatives. Delicious, easy, and healthy ingredients that are already found in your pantry.

The Healthy Swaps

Whole milk

• Skim Milk
• Low Fat Milk
• Low Fat Buttermilk
• Unsweetened Almond Milk

Sugary Cereal or Sweetened Oatmeal

• Plain Oatmeal (from a container), or Oat Bran. Add fruit to sweeten such as bananas and berries, and sprinkle with cinnamon or unsweetened coconut flakes.

Sugar

• Ground Cinnamon

Sour Cream

• Non Fat Plain Greek Yogurt

Mayo (on a sandwich or mixed as Tuna Salad)

• Mustard
• Greek Yogurt
• Salsa
• Avocado
• Taboule

Butter/Oil/ Margarine (in baking)

• Non Fat Plain Greek Yogurt
• Unsweetened Applesauce
• Pureed Pumpkin or Prunes
• Fat Free Cooking Spray
• Avocado

Syrup

• Fresh Fruit, Defrosted Frozen Berries, or Fruit Puree

White Flour

• Whole Wheat Flour
• Coconut Flour
• Almond Flour

Protein Pancakes!

• 3/4 cup old fashioned oats
• 2 egg whites
• 6-ounce container of Greek yogurt

Blend together and heat on med-high pan or griddle sprayed with fat free non stick spray.

or try

• 1-1.5 scoops of protein powder
• 3 Tbsp egg whites
• 1/4 cup unsweetened almond milk
• 2T coconut flour, whole wheat flour, or oats

Cream Cheese

• Fat Free Ricotta

Eggs

• 2 Egg whites for 1 whole egg
• 1/2 mashed banana or 1/4 cup unsweetened applesauce. Add more baking powder to help cakes, breads and muffins rise.
• 1 Tbsp Ground Flaxseed whisked with 3 Tbsps. water. Let sit for 15 minutes before adding to mixture.

Salad Dressing

• EVOO and Balsamic Vinegar
• Apple Cider Vinegar
• Fresh Lemon Juice and Herbs
• Salsa/Pico De Gallo
• Taboule
• Dijon Mustard
• Cottage Cheese

Check out my post about How To Build A Satisfying Salad

Croutons

• Toasted slice of Ezekiel Bread broken up into pieces
• Walnuts
• Broken up rice cake

Bread on a sandwich

• 1 Large Romaine Lettuce Leaf
• Collard Wrap
• Whole Wheat/Sprouted Grain bread (Ezekiel)

White Rice

• Brown Rice
• Quinoa

Pasta

• Whole Wheat Pasta
• Spaghetti Squash

French Fries

• Roasted/Baked Homemade Sweet Potato Fries with EVOO, and spices

Chips

• Individual bags of air-popped popcorn
• Raw vegetables with hummus, salsa, or Greek Yogurt dip
• Kale Chips

Popsicles

• Frozen Grapes
• Frozen Berries

Chocolate

• Use mini chips instead of chunks
• Dark chocolate vs. Milk or White
• Raw Cacao
• Unsweetened Cocoa Powder

Substitute all Eggs and Oils for 1, 15 oz can of  Black Beans! Sounds gross but it makes a very moist cake, with no added saturated fat and fewer calories. The chocolate mix, which already contains sugar, overpowers the taste of the black beans and makes for a delicious treat.

Add dark chocolate chips to the mix if you like a richer taste.

Try this recipe out!

Black Bean Brownies

1, 15.5 ounce can of black beans
1, 20 ounce package brownie mix (try Ghirardelli double chocolate brownie!)

Blend undrained black beans in a food processor or blender until smooth, then add to brownie mix and bake using the package instructions.

When Dining Out

AVOID

• Fried/deep fried
• Battered
• Crispy, crunchy
• Alfredo
• Cheesy
• Scalloped
• Pan-fried
• Buttered
• Creamed
• Rich
• Au gratin
• A la mode (topped with ice cream)
• Smothered/Loaded/covered (IE, Baked Potato)
• Gravy/Bisque/Chowder

Order or Made to Order

• Grilled
• Roasted
• Steamed (no oil or butter added)
• Broiled/Charbroiled
• Baked
• Poached
• Whole Grain
• Broth
• Seasoned
• Tomato based sauce
• Dressing on the side
• Dry Toast

Most restaurants are glad to cater to your needs, so don’t be afraid to speak up.

We are seeing more and more healthy options added to menus, as well as nutrition content and Vegan/GF friendly meals.

The health trend is finally catching on, so take advantage of it! Show your friends and family how easy it is to make the right choice.

Be the example.