Healthy Food Swaps and Substitutions

by Jen on April 14, 2016

Here are some small changes you can make to your eating that add up to make a huge difference!

Healthy Food Swaps and Substitutions. Simple and delicious food substitutions you can make when trying to lose and maintain your weight loss.

I wanted to share a few tips and tricks for healthy eating.

When I first started changing the way I eat, I did not jump into “clean eating” right away. While I certainly did try, I found it too overwhelming, and something I couldn’t personally handle at first. But what I did do was make a few substitutions to my food that fit my life! What I learned is that those few small swaps added up to make a big difference over time.

In my opinion, you don’t need to eat “perfect” in order to see results. While today I try to eat as clean as possible, I still am not perfect, nor will I ever be! Where’s the fun in that?! However, I have made some healthier swaps and substitutions over the past few years that I now quite enjoy.

In the above table, I’ve shown some simple swaps that are easy and don’t alter the taste very much (because I’m all about the flavour!)

I thought I would also share some other swaps and substitutions I’ve made…


White sugar – coconut palm sugar, maple sugar, coconut nectar, honey, stevia, pureed dates, mashed ripe bananas, applesauce

White flour – whole wheat flour, oat flour, rice flour, chickpea flour, quinoa flour

White bread – whole wheat bread, whole wheat pita, corn tortillas, lettuce leaves

Oil (for baking) – applesauce, Greek yogurt

Butter (for baking) – Coconut oil, mashed banana

White rice – brown rice, quinoa

White potatoes – sweet potatoes

Heavy cream – plain Greek yogurt, evaporated milk, coconut milk

Fruit juice – fruit-infused water

Mayo – mashed avocado, plain Greek yogurt

What are some of your favorite substitutions?



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