Sep 8, 2017, 11:47:01 AM CDT Mar 17, 2023, 8:30:56 PM CDT

Healthy food swaps

Cut back on calories and reduce sugar intake without sacrificing flavor.

mother and daughter eating healthy meal together mother and daughter eating healthy meal together

Eating healthy doesn’t mean you have to give up taste! These healthy food swaps are easy ways to cut back on extra calories and reduce sources of refined sugar and simple carbohydrates – all without sacrificing texture or flavor. Even your kids will love it! 

  • Instead of white rice, try brown rice, cauliflower rice or quinoa  
    • Rice is a staple in many dishes, but white rice doesn't have very many nutrients or fiber. Cauliflower rice is a great low-carbohydrate, veggie option to make a high-calorie meal a little lighter. Brown rice is a great fiber-rich whole grain that will help keep you full longer and will provide you with all the beneficial nutrients that are stripped off to make white rice. Quinoa is known as a superfood because it's a great gluten-free grain alternative that is also high in protein.
  • Instead of ground beef, try ground turkey  
    • Ground turkey can be used as a leaner protein alternative for tacos, meat-based pasta sauces and chili to reduce saturated fat in the diet. 
  • Instead of sour cream, try Greek yogurt  
    • Greek yogurt has the same texture and flavor as sour cream, but with less fat and a lot more protein. Try replacing sour cream in tacos or baked potatoes. 
  • Instead of milk chocolate, try dark chocolate 
    • We all love to have our sweet treats every once in a while, and a piece of dark chocolate is the perfect option to satisfy your sweet tooth. Not only does it have less sugar than milk chocolate, it's also a source of antioxidants. 
  • Instead of soda, try fruit juice with carbonated water  
    • Cutting back on sugar-sweetened drinks can be difficult. Try replacing one of your sodas by mixing juice and carbonated water for a refreshing drink that is lower in sugar.

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