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HealtHier alternatives

Switch It Up!

Looking to swap some items in your kitchen? On this

page you will find healthier alternatives for your foods!

Grains

  •  White Rice → Brown Rice, Cauliflower Rice, or Quinoa

  •  Regular Pasta → Whole Wheat or Whole Grain Pasta

  •  White Bread → Whole Wheat Bread

  •  Flour Tortillas → Whole Wheat, Whole Grain, or Corn Tortillas

  •  White Baking Flour → Whole Wheat Flour

  •  White Hamburger Bun → Whole Wheat Hamburger Bun or Romaine Lettuce for a Lettuce Wrap

  •  Croutons → Mixed Nuts on Salads

  •  Couscous → Quinoa

  •  Sugary Cereals → Oatmeal with Fresh/Dried Fruit & Walnuts

  •  Spaghetti Noodles → Spaghetti Squash

  •  Butter Toast → Avocado Toast

  •  White Pizza Dough → Whole Wheat or Cauliflower Pizza Dough

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Dairy

  •  Plain Yogurt or Sour Cream → Greek Yogurt

  •  Whole Milk → Skim Milk or Fat Free Milk

  • Creamer or Heavy Cream → Almond Milk or Coconut Milk

  •  Butter → Avocado or Hummus on Sandwiches or Wraps

  •  Mayo → Avocado/Olive Oil Mayo, Hummus, or Avocado on Sandwiches or Wraps

  •  Margarine → Butter or Coconut Oil

  •  Cream or Cheese Based Dips → Hummus, Salsa, or Guacamole

  •  Milk Chocolate or White Chocolate → Dark Chocolate

  •  Salad Dressings → Make Your Own Healthy Salad Dressings at Home

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Vegetables and Starches

  •  Iceberg Lettuce → Romaine, Mixed Greens, Arugula, Spinach

  •  French Fries → Sweet Potato Fries

  •  Potato Chips → Kale Chips

  •  Mashed Potatoes → Cauliflower Mash

  •  Add Fresh Vegetables to your Omelets, Sandwiches, and Wraps

  •  Cream or Cheese Sauce → Marinara or Vegetable Sauce

Sweets

  •  Sugar → Pure Maple Syrup for Baking

  •  Brown Sugar → White Sugar or Coconut Sugar

  •  Milk or White Chocolate → Dark Chocolate

  •  Milkshakes & Ice Cream → Fruit Smoothies

  •  Corn Syrup → Honey or Pure Maple Syrup

  •  Cocoa Powder → Cacao Powder

Protein

  •  Peanut Butter → Organic Peanut Butter or Nut Butter: Almond, Sunflower, Hazelnut

  •  Bacon → Turkey Bacon

  •  Look for "Lean" on the Packaging of Beef, Turkey, and Chicken

Spices, Seasonings, and Oils

  •  Table Salt → Sea Salt or Pink Himalayan Salt

  •  Try Salt-Free Seasonings like Mrs. Dash's Seasonings

  •  Salt → Fresh/Dried Spices like Cilantro, Parsley, Cumin, etc.

  •  Canola Oil or Vegetable Oil → Olive Oil, Avocado Oil, Coconut Oil

Fruit

  •  Popsicles → Frozen Grapes

  •  Soda or Fruit Juice → 100% Fruit Juice or Homemade  Lemon/Lime Water

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Snacks

  •  Potato Chips → Sweet Potato Chips, Plain Popcorn, or Mixed Nuts

  •  Fruit Snacks → Fresh or Dried Fruit

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