12 Healthy Food Swaps to Make Starting Today

Ditch the high calories but keep the healthy calcium, and try light cottage cheese instead of ricotta, cutting the calorie count in half. You can opt for a small curd, which is similar in texture to a fine ricotta cheese, and use it in all your favorite recipes. I love using cottage cheese when making lasagna.

Along with offering so many healthy benefits, such as large amounts of omega-3s, you can also use flaxseed in place of eggs when baking. For each egg, puree one tablespoon of seeds with three tablespoons water.

Applesauce is a smart substitute for butter, but it also works the same for oil. Use the same amount of applesauce as butter in your next recipe, and enjoy the flavor.

You aren't shaving off calories with this suggestion, but you are sprinkling a healthier alternative than salt. Garlic powder is made from dehydrated garlic cloves — and really adds a flavor punch to savory dishes while cutting your sodium intake.

Breadcrumbs add the right texture and crunch to many of our favorite foods, but quick-cooking oats actually give your eats the same taste and texture. Grind oats to break them down, and then use them in place of breadcrumbs whenever they're called for.

Instead of adding loads of sugar to your baked goods, go with banana instead. You can mash a banana into a smooth consistency and use the same amount as sugar the next time you're baking. You'll add flavor along with fiber, potassium, and vitamin C.

Nonfat yogurt or even nonfat Greek yogurt can replace sour cream when cooking — and works when you're wanting a dollop of creaminess on your burrito. You'll be surprised with how the tang is actually quite similar.

The next time you're making soup, stew, or a creamy sauce, use mashed potatoes instead of cream. Mashed potatoes blend into the mixture creating a smooth consistency, just like cream does. And it's a great way to use leftover potatoes.

I love a good crunch on the top of my salad, and seeds offer a delightful finish and healthy alternative to croutons — especially tamari-roasted pumpkin seeds!

Just like bananas or applesauce, you can also substitute avocado for oil and butter in your next baking adventure. You might find the consistency is a bit different, but experiment with doing an equal swap the next time you put together your favorite recipe.

If you haven't discovered the deliciousness of nutritional yeast, it's time to pick some up at the grocery store. I love this stuff sprinkled on popcorn, as a topping for toast, and even as a finishing touch to baked chicken. With a similar flavor to parmesan cheese, the powder is high in vitamin B and comes in around 30 calories per tablespoon, making it a great alternative.