Simple Food Substitutions for Healthy Eating

Simple Food Substitutions for Healthy Eating

Cooking healthily and making nutritious meals that also taste great can sometimes feel like a daunting task. However, I’m here to help alleviate that stress. Today, we’ll explore various ways to substitute ingredients in your meals or snacks to make healthier choices. Here’s a compilation of my favorite food substitutions for a healthier lifestyle.

It’s important to recognize that adopting a healthy lifestyle doesn’t happen overnight. Rather than trying to overhaul your entire diet at once, let’s focus on making gradual, sustainable changes. Choose one category from the list below and commit to it for about two weeks until it becomes a more natural part of your routine. Once you feel comfortable with that change, move on to another category. Rinse and repeat! Remember, it all begins with small, consistent changes. You’ve got this!

– Kimmy

  • Dairy

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 

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 Syrup 


  • Drinks

Instead of:                          Try This:     

Soda —————————> ZeviaLaCroix

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

Alcohol —————————> KombuchaRed 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 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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