Simple Food Substitutions for Healthy Eating
It can be frustrating not knowing how to cook healthy or how to make healthy food taste good. But, I am here to help take that stress away. Today is all about what we can replace or turn that meal or snack into a healthier decision! Here is a list of all my favorite food substitutions to a healthier lifestyle.
One thing I’d like to add, we can’t expect to change everything all at once to a healthy lifestyle. Let’s start by making small changes. Pick one category on the list and stay consistent towards that. Do it for about two weeks until it becomes easier. Once you have that down, start on another category. Rinse and Repeat! It starts by making small changes. You got this!!
-Kimmy
Dairy
Instead of: Try This:
Milk —————————> Almond, Coconut, Flax, Cashew, Oat, or Hemp Milk
Cheese —————————> Nutritional Yeast, Raw Cheddar Cheese
Yogurt —————————> Greek Yogurt, Coconut Yogurt
Whipped Cream —————————> Coconut Whipped Cream
Creamer (Coffee) —————————> Oat Milk, Coconut Oil, MCT Oil, Onnit Creamer
Butter —————————> Ghee Butter, Coconut Oil
Mayo —————————> Avocado, Primal Kitchen Mayo
Sour Cream —————————> Plain Greek Yogurt
Pasta, Bread, & Starches
Instead of: Try This:
White Bread —————————> Udi’s Bread, Breadsrsly, Northern Bakehouse
Tortillas —————————> Siete Tortillas, Mikey Tortillas
Taco Shells —————————> Siete Taco Shells
Noodles —————————> Spaghetti Squash/ Zucchini Noodles, Ramen Noodles, Paleo Noodles
White Rice —————————> Cauliflower Rice, Quinoa
Mashed Potatoes —————————> Mashed Cauliflower, Sweet potatoes
French Fries —————————> Sweet Potato Fries
Cereal —————————> Gluten Free Rolled or Quick Oats, Granola, Warm Buckwheat, Rice Cakes
Chips —————————> Siete Chips, Kale Chips, Beet Chips
Pancake —————————> Birch Benders, Simple Mills
Crackers —————————>Marys Crackers, Simple Mills Crackers, Flackers, GF Crackers
Popcorn —————————> Buddha Bowl Popcorn
Pizza Crust —————————> GF Pizza Crust, Simple Mills Pizza Dough
White / Wheat Flour —————————> Almond, Coconut, Buckwheat, Tapioca, and Cassava Flour
Sugar & Sweeteners
Instead of: Try This:
White Sugar / Splenda —————————> Monk Fruit, Stevia, Raw Honey, Dates
Powdered Sugar —————————> Lakanto Powdered Sugar
Maple Syrup —————————> Pure Maple Syrup, Lakanto Maple Syrup, Birch Benders
Drinks
Instead of: Try This:
Soda —————————> Zevia, LaCroix
Fruit Juice —————————> Coconut Water, Fresh squeezed oranges
Alcohol —————————> Kombucha, Red Wine
Desserts
Instead of: Try This:
Ice Cream —————————> Dairy Free Halo Top, Frozen Bananas
Hard Candy —————————> Frozen Grapes
Frosting —————————> Canned Coconut Cream
Baked Goods —————————> Simple Mills Cookies
Cake —————————> Simple Mills Cake Mix
Candy Bars —————————> Onnit Protein Bites, Quest Bars, RX Bars, Lara Bars, Collagen Bars
Milk Chocolate —————————> Lilys Chocolate Chips, Lilys Chocolate Bars
Whey Protein Powder —————————> Onnit Hemp Protein, Vegan Protein Powder
Oils, Dressings, & Condiments
Instead of: Try This:
Vegetable & Canola Oils —————————> Coconut, Avocado, Grapeseed, EVO Olive Oil
Table Salt —————————> Himalayan Salt
Ketchup —————————> Hot Sauce, Primal Kitchen Ketchup
Ranch Dressing —————————> Primal Kitchen Ranch Dressing
Salad Dressing —————————> Primal Kitchen Dressing
Peanut Butter —————————> Powdered Peanut Butter
Soy Sauce —————————> Coconut Aminos
