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Your Healthy Food Swaps

Since decadent foods like ice cream, baked treats, and fried foods tend to be high in the calorie department, it's good to have a few healthy food swap ideas up your sleeve. Here are some shared by fellow FitSugar readers.

  • "Avocado instead of mayo . . . sure it may have fat in it but it's healthy fat and tastes delicious. Hummus instead of cream in sauces and soups . . . adds a ton of flavor and protein." — mamasitamalita
  • "I use balsamic vinegar (not vinaigrette) on my salads without any oil. It gives the same powerful flavor kick but for a lot less calories." — laellavita
  • "Replace ranch dressing on my salad with cottage cheese." — genipher85

For more great ideas, keep reading.

  • "I will always go for mustard on sandwiches instead of mayo. And instead of veggies dipped in ranch dressing, I use nonfat Greek yogurt flavored with onion soup mix." — filmgirl81
  • An anonymous reader suggests, "Kale chips instead of potato chips! Light chocolate soy milk instead of cookies/ice cream/chocolate bar dessert. Quinoa instead of pasta."
  • User onlysourcherry says, "I never cook with butter, I always use a little canola oil with salt."
  • Spectra has a few swaps to share. "Use salsa mixed with a little nonfat yogurt instead of fatty dip for veggies, freeze a yogurt for a couple of hours and eat it instead of ice cream . . . have a cup of coffee with a bit of cream and sugar instead of an actual dessert . . . and instead of eating Doritos, I'll have pork rinds instead. They are lower in fat, don't have trans fat, and have eight grams of protein. Doesn't make them healthy, but they're better than chips."
  • TADOW substitutes fresh ground peanuts for name-brand sugary peanut butter, stevia for sugar, and whole wheat instead of white bread or pizza dough.
  • "Plain nonfat yogurt instead of sour cream." — cg130
  • "Baked apple with some cinnamon instead of apple pie." — livetolove
  • Here are a few of Wild Magelet's ideas: Applesauce instead of butter in baking, hummus mixed through a warm vegetable salad instead of dressing, and natural yogurt with a spoonful of 100 percent fruit preserves instead of flavored yogurt.
  • Yogaforlife enjoys whole grain brown rice with diced tomatoes/basil/garlic instead of spaghetti, and lean ground turkey instead of ground beef.
  • "Raw carrot 'chips' instead of tortilla or potato chips to dip in guacamole and hummus." — insanitypepper
Image Source: Getty
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Giasbash6260 Giasbash6260 6 years
My Tricks: - Pureed Pumpkin With Cinnamon & Stevia (instead of pumpkin pie) - Steamed Cabbage Leaves (instead of taco shells) - Spaghetti Squash (instead of spaghetti) - Kelp &/or Konbu &/or Yam Noodles (instead of spaghetti) - Broiled Green Beans (instead of French Fries - trust me, they're delicious!) - Mashed Cauliflower (instead of white rice) - Flattened Ground Grass-fed Beef, Bison, Elk, Ostrich (instead of pizza crust) - Flaxseeds + Tomato Paste + Egg Whites + Salt, Pepper, Basil, Oregano & Garlic, baked in the oven (instead of crackers &/or bread) - Minced/Pureed Zucchini (instead of pizza crust) - Flavored Coffee Sweetened with Stevia (instead of ANY of the sweets the coffee is suppose to mimic in flavor) - Decaf Coffee + Ice Cubes + Water + Stevia, blended in a blender (instead of ice cream) - Grilled Vegetables atop salad (instead of dressing) - Mustard &/or Salsa (instead of dressing) - Hollowed out Bell Pepper (instead of a bread bowl for soup)
Giasbash6260 Giasbash6260 6 years
My Tricks:- Pureed Pumpkin With Cinnamon & Stevia (instead of pumpkin pie)- Steamed Cabbage Leaves (instead of taco shells)- Spaghetti Squash (instead of spaghetti)- Kelp &/or Konbu &/or Yam Noodles (instead of spaghetti)- Broiled Green Beans (instead of French Fries - trust me, they're delicious!)- Mashed Cauliflower (instead of white rice)- Flattened Ground Grass-fed Beef, Bison, Elk, Ostrich (instead of pizza crust)- Flaxseeds + Tomato Paste + Egg Whites + Salt, Pepper, Basil, Oregano & Garlic, baked in the oven (instead of crackers &/or bread)- Minced/Pureed Zucchini (instead of pizza crust)- Flavored Coffee Sweetened with Stevia (instead of ANY of the sweets the coffee is suppose to mimic in flavor) - Decaf Coffee + Ice Cubes + Water + Stevia, blended in a blender (instead of ice cream)- Grilled Vegetables atop salad (instead of dressing) - Mustard &/or Salsa (instead of dressing) - Hollowed out Bell Pepper (instead of a bread bowl for soup)
Spectra Spectra 6 years
Great list! Thanks for posting this...they are all such great ideas.
Allytta Allytta 6 years
i put oil in the salad only for the benefit of the oil soluble vitamins in the salad. what flavour? if it's not extra virgin olive oil than i can't tell if it tastes like anything.
TADOW TADOW 6 years
Yay! I made the list. That actually made me really happy, I'm such a geek. LOL
Yogaforlife Yogaforlife 6 years
vanonymous - so true! You really have to look. I prefer to get lean turkey breast ground up for me at the deli, or if they are out of turkey, chicken breast. That way I can control how much I buy since I don't usually need that much ground turkey.
genipher85 genipher85 6 years
Cool! Mine is on there too. They are all great swaps!
cg130 cg130 6 years
Yay! My tip's on the list :)Plain yogurt is great on top of chili!
cg130 cg130 6 years
Yay! My tip's on the list :) Plain yogurt is great on top of chili!
Vanonymous Vanonymous 6 years
The only thing I would add re: ground turkey is to make sure it is ground turkey breast. Ground turkey can include all parts of the turkey (including the skin) making it no better for you than ground beef. Ground turkey breast, however, is significantly healthier for you.
Kimpossible Kimpossible 6 years
These are good. I also use hummus on a sandwich insted of mayo.
Kimpossible Kimpossible 6 years
These are good.I also use hummus on a sandwich insted of mayo.
angelina8023 angelina8023 6 years
These are all great!!
angelina8023 angelina8023 6 years
These are all great!!
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