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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!!



Instead of:                          Try This: 

Milk —————————> Almond, Coconut, Flax, Cashew, Oat, or Hemp Milk

Cheese —————————> Nutritional YeastRaw Cheddar Cheese

Yogurt —————————> Greek Yogurt, Coconut Yogurt

Whipped Cream —————————> Coconut Whipped Cream

Creamer (Coffee) —————————> Oat Milk, Coconut Oil, MCT OilOnnit 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 BreadBreadsrslyNorthern Bakehouse

Tortillas —————————> Siete TortillasMikey Tortillas

Taco Shells —————————> Siete Taco Shells

Noodles —————————> Spaghetti Squash/ Zucchini Noodles, Ramen NoodlesPaleo 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 ChipsKale ChipsBeet Chips

Pancake —————————> Birch BendersSimple Mills

Crackers —————————>Marys CrackersSimple Mills CrackersFlackersGF 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 SyrupLakanto Maple SyrupBirch Benders



Instead of:                          Try This:     

Soda —————————> ZeviaLaCroix

Fruit Juice —————————> Coconut Water, Fresh squeezed oranges

Alcohol —————————> KombuchaRed Wine



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 BitesQuest BarsRX BarsLara BarsCollagen Bars

Milk Chocolate —————————> Lilys Chocolate ChipsLilys Chocolate Bars

Whey Protein Powder —————————> Onnit Hemp ProteinVegan 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   

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