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  • Jenny Maloney RD

Swap This for That: Healthy Replacement Foods

Let’s go beyond which foods have fewer calories and less fat than others, and let’s talk about how to get more nutrients and feel more satiated using the foods you do eat. Making a few small changes to your daily nutrition intake can have a huge impact on your health.

  • Use avocado slices instead of mayonnaise on your turkey sandwich. Avocado is a healthy fat, a good source of fiber, potassium and B vitamins, plus it helps you feel full.

  • Ditch ranch dressing and dip your carrots in hummus. Hummus is made with beans and olive oil, both super foods.

  • Instead of stir fry with white rice, try quinoa, which is a great source of protein.

  • Lose the pasta noodles and try butternut squash cubes or spaghetti squash, great sources of Vitamin A and B vitamins.

  • Say goodbye to your potato side dishes and hello to a side of beans. Black, kidney, lentils, etc. – all beans are a good source of fiber and iron.

  • Ditch the energy bar for a handful of homemade trail mix – almonds, pumpkin seeds, raisins and dark chocolate chips.

  • Instead of pre-made protein shakes, mix a scoop of whey protein powder with 2% milk. Most sports and protein drinks are processed with added sugars. OR have 1/2 cup of cottage cheese, which has 12 grams of protein and a good source of calcium, and phosphorus.

  • Swap fruited nonfat yogurt for plain low fat or whole milk yogurt (plain Greek yogurt works too) and add your own sweetness like fruit or honey. Flavored and fruited yogurts tend to have more sugar than you need.

  • Instead of egg whites try 2 whole eggs. The yolk has essential fatty acids, Calcium, Iron, Zinc and B vitamins.

  • Instead of a cookie try a chocolate covered strawberry (melt some dark choc in a small ceramic bowl in the microwave, dip the strawberry in the there, put it in the freezer for 5 minutes, and enjoy

  • Ditch processed salad dressing for olive oil or a homemade option. Even low fat dressings can have added sugar to make them taste better.

  • Use Greek yogurt in place of sour cream. It’s lower in fat and calories and high in beneficial probiotics and Calcium.



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