Healthy Substitutes for Common Foods for a Better Diet

You’re not alone if you like the notion of enhancing your health but are less than enthusiastic about dieting to achieve it. While limiting your favorite meals can be challenging, cutting back on added sugars and fats in your diet has multiple positive health effects on your heart. Here are some nutritious substitutions for some of the most widely consumed unhealthy foods.

Better diet

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Simple, Beneficial Alternatives Everyone Should Know to Use mashed avocado instead of jam Jam frequently contains extra sugars! The fiber and monounsaturated beneficial fats in avocados, which decrease cholesterol, will keep you full and content far into the afternoon, especially when eaten with a couple of eggs.

Use whole eggs instead of egg whites.

Which is better for you? This is a long-standing debate, and there is some research to support the use of entire eggs. Apparently, eating whole eggs is far healthier than limiting oneself to whites. This is because choosing whole eggs can actually help you lose weight since yellow includes the vitamin choline, which fights fat.

In its substitute, use organic whole milk

There is a lengthy range of reasons why creamers are bad for your health, including the fact that they are frequently stabilized with carrageenan, a substance associated with inflammation, and that they are created using a bad combination of water, sugar, soybean oil, and corn syrup. A serving is equivalent to one tablespoon; however, a typical unmeasured pour is four times that size. Choose organic whole milk as a healthier substitute and flavor it with a little cinnamon or nutmeg. It’s a terrific method to acquire vitamins A, D, and B12 and the calcium in it can help counteract the effects of the caffeine’s calcium-robbing properties (which are vital for bone health)

Switch to English muffins from bagels.

Unbeknownst to many, one bagel is nearly comparable to four slices of nutrient-deficient white bread. A bagel is not only very calorie-dense, but it also lacks the fiber and protein you need to stay energized throughout the morning. A whole-grain English muffin that is packed with protein and fiber might be a healthier option.

Hummus should be used in place of mayo.

Mayonnaise comprises 10 grams of fat and 95 calories per tablespoon. However, a tablespoon of hummus made with chickpeas provides 25 calories, 1.4 grams of fat, and 1.2 grams of protein! Additionally, it arguably adds a lot more taste to your food than mayonnaise does.

Instead of rice, use risotto cauliflower

The ultra-low-carb and low-calorie cauliflower is yet very filling. You may save 145 calories per cup by grating a cup of cauliflower and substituting it in place of highly processed, nutrient-poor white rice in your rice preparation.

Greek yogurt should replace sour cream.

Instead of adding sour cream to your chili and tacos, combine some Greek yogurt, cilantro, and taco seasoning. In addition to providing flavor, this will reduce the number of calories and fat on your plate and increase the amount of protein.

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When You Want Sweet Applesauce, Try These Healthy Alternatives

Applesauce still has a pleasant flavor and is packed with beneficial nutrients. Compared to unsweetened applesauce, which contains 100 calories per cup, sugar has over 770. Applesauce includes polyphenols, which may help lower blood pressure, much like fresh apples do.

New Fruit

Fruit is one of the finest healthy substitutes for sugar cravings because it is naturally quite sweet. It can be chopped into bite-sized pieces or consumed frozen in a smoothie. Try dipping some fruit in dark chocolate or assembling a fruit dish to make your fruit feel more special.

Dark chocolate

If you have a chocolate craving, consider substituting a tiny bit of dark chocolate for your typical milk chocolate (portion size matters!). In addition to being delicious, dark chocolate with at least 70% cocoa is rich in antioxidants. Additionally, incorporating dark chocolate into your diet may lower your risk of developing heart disease.

Frozen banana dessert

You might try preparing this healthy substitute if you have a longing for sweet and creamy ice cream. Ripe bananas are blended in a food processor and then frozen for at least an hour to create banana ice cream. This food has more fiber and is fewer in calories than traditional ice cream, in addition to being creamy and flavorful. Add peanut butter for flavor and extra protein!


Berries can satisfy your appetite for sugar while boosting your intake of some incredibly healthy nutrients if you frequently experience sugar cravings. Berries are sweet, low in calories, high in fiber, and a great source of vitamins and minerals. They are also quite simple to cook.

Iced beverage 

It might just be your body attempting to inform you that you’re thirsty if you have a yearning for a sugary soda or juice. To quench your thirst and fulfill your need for anything other than normal water, consider choosing a healthier alternative. Try sipping some iced tea or carbonated water in place of that soda. Add loads of ice and a lemon slice to make it feel more like a treat.

Healthy Substitutes for Salty Popcorn Cravings

Although popcorn is a fantastic low-calorie substitute for chips, the manner of cooking, portion size, and topping selection are important factors when selecting a healthy popcorn to munch on. By selecting air-popped, plain, or barely salted popcorn and being mindful of serving size, you may keep your popcorn snack healthy.


Edamame is a terrific option if you’re in the mood for something a little salty. Young soybeans are what edamame is. Before popping out the beans for a pleasant snack, people frequently boil them and sprinkle them with salt. This low-calorie snack has a lot of fiber, protein, vitamins, and minerals, such as folate and vitamin K.

Hummus with Veggies

One of my personal favorite healthy substitutes for salty snacks is vegetables dipped in hummus if you’re hungry and craving a savory snack. Chickpeas, garlic, and olive oil are all essential components of the heart-healthy Mediterranean diet, which is what is used to make hummus. This snack can help you eat more vegetables and supplement your diet with important nutrients.

Chickpeas Roasted

Garbanzo beans usually referred to as chickpeas, are a type of legume. Chickpeas are an excellent source of vitamins, minerals, and fiber. They may have a number of health advantages, including improved digestion, assistance with weight control, and a lower chance of developing a number of ailments. Furthermore, chickpeas are a great meat substitute in vegetarian and vegan diets due to their high protein content.

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When You Craving Creamy Chia Pudding, Try These Healthy Alternatives

Alpha-linolenic acid omega-3 fatty acids are found in chia seeds, which are also high in fiber, gluten-free, and a decent source of protein. Chia seeds are a fantastic addition to anyone’s diet. Let me give you a short recipe: Use three cups of coconut or almond milk and three-fourths of a cup of chia seeds first. Chia seeds and coconut milk should be mixed in a sizable bowl, and left to stand for 30 minutes at room temperature while the mixture thickens. Then, stir the mixture one more and set it aside. Serve to garnish each plate with fresh fruit. Very tasty!

Yogurt with Berries in Greek

Greek yogurt has more protein than conventional yogurt and has a creamier, thicker texture with a tangy flavor. As a result of its high protein content, it also prolongs your feeling of fullness. Greek yogurt also has bacteria, calcium, antioxidants, and fiber that are beneficial to your digestive system.

Babybel Cheese Mini

This cheese gives you the creamy texture you like and adds extra calcium and protein to your diet. For just more than 70 calories, one serving provides four grams of protein and more than 15% of your daily calcium needs.

Sweet potato mashed

Split open a small sweet potato, microwave it, then mash some cinnamon and orange juice into it. Sweet potatoes are a good source of the majority of our B vitamins and vitamin C, as well as being a rich source of fiber and a variety of vitamins and minerals, such as iron, calcium, and selenium. While still providing you with that creamy feel, this snack is healthful.

Unsweetened oatmeal should be used in place of flavorings.

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There are a few notable exceptions to the norm, but in general, quick, flavored oatmeal is a chemical and calorie mine that has been devoid of its beneficial elements. To reduce the amount of added sugar and other ingredients, microwave some rolled oats with some water. For taste, top with cinnamon, almonds, and a thin layer of honey. Overnight oats might be an even better option for you if you’re more of a set-it-and-forget-it person.

In place of granola, use nuts

Granola may appear to be a harmless yogurt topping, but it almost always contains added sugar. Instead of adding extra calories and sugar, sprinkle some nuts on top of your yogurt to achieve the crunch you want. Add a teaspoon or two of maple syrup or honey if you think it needs a little more sweetness.

Swap jam for mashed avocado.

If you usually start your day with bread with jam on top, you’re missing out on a chance to eat some substantial and healthful ingredients. Toast should be smeared with half an avocado, some lemon juice, and a slice of tomato instead of your usual fruit spread, which is frequently sweetened with additional sugar. The fiber and monounsaturated good fats in the green fruit will keep you full and content far into the afternoon, especially when eaten with a couple of eggs.

In its stead, add vegetables.

Whether you start your day with an omelet or an egg sandwich, replacing the cheese with vegetables is a simple method to reduce the amount of sodium, fat, and calories. On sammies, spinach, tomato, and onion taste fantastic, and any vegetable combination tastes great with stovetop eggs. Reduce the amount of time you spend slaving away in the kitchen before work by pre-chopping the vegetables so you only have to throw them on the stove in the morning. Check out these 20 One-Minute Dinner Hacks That Save Tons of Time for additional methods to cut down on cooking time.

In its substitute, use organic whole milk

Not only are traditional creamers made with a nasty combination of water, sugar, soybean oil, and corn syrup, they typically contain carrageenan, a stabilizer that’s linked to inflammation. The news keeps on getting worse: one serving is considered one tablespoon. An average, unmeasured pour equals four times that amount. So, what you think of as 35 calories, 1.5 grams of fat, and 6 grams of sugar is actually 140 calories, 6 grams of fat, and 24 grams of sugar. Add a second cup, and you’ve already exceeded the maximum recommended daily sugar intake of 40 grams. The healthier move? Pour in a small amount of a natural creamer or better yet, go with organic whole milk and a bit of cinnamon for flavor. The calcium in it can help counter the calcium-robbing aspects of caffeine, and it’s a great way to get vitamins A, D, and B12 (which are vital for bone health). Just be careful with what you’re putting into your coffee.

Instead of sausage, use bacon

Surprisingly, sausage is healthier than bacon grams per gram. However, since bacon is simpler to consume in moderation (it is cut much thinner and absorbs less oil than sausage), we advise substituting one strip of pan-fried bacon, which contains just 43 calories and 3 grams of fat, for your daily serving of processed cylindrical meat.

Drink a Bloody Mary instead of a Mimosa for brunch

A bloody mary contains nutritious ingredients like celery and has fewer calories than a mimosa, which is mixed with sweet juice. According to celebrity nutritionist Lisa DeFazio, MS, RDN, “It’s a better brunch alternative than a mimosa because it has about 125 calories, less sugar, and vitamin C, potassium, and vitamin A from the tomato juice.” Order a virgin bloody to wash down your dinner if you’re in the mood for a quick drink. The flavor profile is nearly comparable, and you’ll also avoid consuming too many calories and getting hung over. Find out The 30 Best Breakfast Habits to Lose 5 Pounds when you’re thinking about breakfast.