A Few Simple Swaps

A Few Simple Swaps

There are some foods that are just too tasty to eliminate from our diet, even if they aren’t the healthiest choice.  Finding healthier substitutions is one way to lessen the caloric blow to our bodies.  No need to give up everything you love.  These swaps should get you started, and then you can get creative and see what kinds of healthy swaps you can find.

Hamburger and French Fries

If you are looking to avert the high cholesterol and saturated fat content of a burger and fries meal, try using a veggie patty instead of beef.  Veggie burgers are easily found in the frozen food section of your local grocery store.  They come in a wide variety of flavors and textures too.  If you are feeling a little more adventurous, try this recipe for a homemade veggie burger.

The healthiest way to eat french fries is to bake them at home.  Try out this recipe to make your own fries.

Beef and Mashed Potatoes

This meal is a classic comfort food enjoyed by many each night.  The healthiest cut of beef is the top sirloin, at only 156 calories and 5 grams of fat. The beef tenderloin and flank steak are not far behind and would also make good substitutions.  If you use ground beef, choose the extra lean beef (90% fat free).

Believe it or not, cauliflower is commonly used as a substitute for potatoes to lower to the amount of carbohydrates.  Cauliflower is packed with nutrients and has a consistency similar to potatoes when cooked and mashed.  Try out this recipe to enjoy cauliflower mashed potatoes.


Pizza can easily become a healthy option when you are in control of the ingredients.  For example,this recipe shows you how to make your own whole wheat pizza dough.  It may take a little longer than ordering in, but your body will be much happier.  Pick out a low-sodium sauce, low-fat mozzarella cheese and all of your favorite veggies.  Best of all, you can use as add as much sauce and veggies as you like! If you want to include meat, try adding ground turkey for a flavorful, low-fat touch.

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