10 Simple Substitutes for Healthy Eating
When it comes to healthy eating, small changes can make a big difference.
“Many people become overwhelmed when thinking about changes in their diet,” says Kathy McManus, MS, RD, LDN. McManus is a Mass General Brigham dietitian and director of the Department of Nutrition at Brigham and Women’s Hospital.
“The fact is that simple food substitutions can have major benefits, including fewer calories, less saturated fat, healthy carbohydrates, and less sodium These changes may lower risks for heart disease, diabetes, and some cancers.
Tips for healthy food substitutions
To make recipes healthier for you and your family, try these 10 simple substitutes:
1. Use unsweetened applesauce instead of oil when baking.
Substitute applesauce for half the oil in cakes, muffins, and quick breads. You’ll cut down on calories without losing flavor or texture.
2. Try brown rice or other healthy whole grains such as quinoa, farro, bulgar, barley, and millet instead of white rice.
Whole grains have more fiber and nutrients than white rice. The fiber also makes it more filling.
3. Use a nut butter or avocado on your toast instead of butter.
Nut butters, such as peanut butter or cashew butter, or avocado provide healthy monounsaturated fats in place of saturated fat.
