Healthy substitutions for better eating

If you’re looking for some ways to substitute healthy alternatives for ingredients in your everyday eating, it’s easier than you think. Just a few simple adjustments can make a difference in the amount of fat and calories you consume, and the nutritional boost you can get in return. Brooke Burks, our partner at The Buttered Home, offers these handy tips:

• Substitute unsweetened low-fat Greek yogurt for mayo in sweet and savory dishes. You get protein and healthy fat!

• Cook with real butter. We need some fat in our diet for organ function. Butter is easy to use and of course, tasty!

• Use almond flour in place of regular white flour. This is considered a protein-packed swap with far fewer carbs and calories.

• Pay attention to what you are drinking. Most of us are drinking a lot of our calories every day, even with diet sodas. Sodium is also hidden in most drinks, which can lead to fluid retention.

• Spaghetti squash, zucchini slices and eggplant slices also can be swapped for pasta. Once you start, it will be hard to tell the difference.

• Unleash the power of cauliflower! You can mash it, rice it and with proper seasoning, you won’t miss those starchy alternatives.

• Eat fresh! Shop the outer aisles of the grocery store and look for ways to incorporate more vegetables in your diet. Adding spinach to shakes and smoothies goes undetected! Trust me!

• When you want something sweet, reach for a low-glycemic fruit like berries or even a dill pickle to curb that sweet craving. It works!