When it comes to weight loss, slow and steady wins the race. While complete diet makeovers can be overwhelming, focusing on small simple changes makes healthy eating more manageable and sustainable over the long term. Instead of throwing your kitchen, eating habits, and sanity upside down, focus on making these simple food swaps These swaps healthy food swaps will save you calories and help you slim down without any effort.
1. Choose Avocados over Butter
An avocado is a tropical fruit with a unique flavor and texture. Avocados can be used for various purposes, such as for making guacamole or homemade beauty treatments, or can simply be enjoyed and eaten on their own. Avocados are incredibly nutritious by providing healthy fats, fiber and vitamins without any cholesterol or sodium. This makes it an excellent heart-healthy alternative to butter.
Delicious ways to eat more avocados:
- Spread avocados on toast
- Add as a garnish for your scrambled eggs
- Make a homemade guacamole
- Substitute for mayo
- Add to salads or salad dressings
- Substitute for sour cream
2. Choose Cauliflower Rice over Rice
Cauliflower rice is incredibly versatile. First off, cauliflower contains antioxidants, which can protect you against cancer. There’s also fiber, which will help with weight loss and digestion. It contains vitamins C, K, and B6. It has a high ANDI score (Aggregate Nutrient Density Index), meaning that it provides a high amount of nutrients for not many calories.One pound of cauliflower will yield about 4 cups of “rice.” Use it to make fried rice, or alongside any dish, you would normally have with regular rice. It’s made from one of the healthiest cruciferous vegetables you can get, so it’s loaded with nutrients including fiber, vitamins C, K and B6, and potassium. Cauliflower has 25 calories per cup vs. 218 cals for a cup of cooked brown rice. (And, if you’re watching carbs, cauliflower has 5g per cup vs. 46g for a cup of brown rice.) Cauliflower rice is easy and fast to make. Plus, it’s crazy delicious. Seriously.
To keep it frugal, watch for heads of cauliflower to go on sale. If you find that you really love this “rice” substitution, buy a couple of heads, process, and store in your freezer. Some big-box stores have non-organic brands for less.
What’s great is that you can most likely buy cauliflower rice at your local grocery store (usually found in the frozen food produce section).
3. Choose Zucchini Noodles over Pasta Noodles
Zoodles” is a nickname for zucchini noodles, or spaghetti-like strands made from spiralized, raw zucchini and other squash. They contain no flour or wheat whatsoever and are very low in both calories and carbs. What is great is that you do not need to own a spiralizer as most stores now sell zoodles.
4. Choose Turnip Fries over Potato Fries
1 medium turnip (approx. 4oz) contains only 6g net carbs in total!
But what do you actually DO with turnips? Well, you *can* eat them raw – they can be grated and added to salads – but the flavor is much stronger. They can be grilled, roasted or mashed – basically most ways of cooking that are used for potatoes can also be used for turnips.
This turnip fries recipe is a delicious snack! They’re high in vitamin C and are a great option for healthy fries! Try it today!
- 4 turnips
- 1-2 tablespoons coconut oil
- ½ teaspoon garlic powder
- sea salt and black pepper, to taste
- Preheat oven to 425 F.
- Peel turnips and cut into steak fries, about ½ inch thick.
- In a large bowl, toss all ingredients until turnip fries are well coated.
- Place in a single layer on a cookie sheet lined with parchment paper.
- Bake for 20 minutes.
- Flip fries and bake an additional 15-20 minutes.
5. Choose Plain Greek Yogurt Over Sour Cream
Greek yogurt and sour cream have similarities in both taste and texture. Greek yogurt has very little whey, the watery component that is present in most thinner yogurts, so it’s just as thick as sour cream. If you compare equal portions, they’re both good sources of protein, calcium and vitamin B-12. However, a typical serving of sour cream has significantly fewer nutrients and more fat than a 1-cup serving of Greek Yogurt.
An added bonus to Greek yogurt is that it contains probiotics, which are live bacteria that support the healthy bacteria in your gastrointestinal tract and may help treat some digestive disorders. To be sure you’re getting probiotics, check the label on the yogurt you buy for live, active cultures. The pasteurization process kills bacteria from the fermentation process, so live cultures must be added back after processing.