The title is reminiscent of my good ‘ol cheerleading days… rah rah rah! 😉
But today I’m talking about easy switches you can make to change the way you eat for the healthier. Here are 5 of my favorite swaps to make, and please leave me a comment with your favorite swap. I’d love to compile a big ‘ol list!
Swap This: Sour Cream (in veggie dips, on top of chili, baked potatoes, nachos, etc)
For This: Plain Greek Yogurt
Why? Because it tastes just as yummy! Plus it’s higher in protein and lower in sugar.
Swap This: White Flour
For This: 1/2 White 1/2 Whole Wheat
Why? If you replace all the white flour with wheat, you will end up with a much denser, less appealing bread, crust, cookie, etc. However, if you swap 1/2 the amount of white flour for wheat, you won’t be able to tell much of a difference and you’ll be eating more fiber and nutrients!
Swap This: White Rice
For This: Brown Rice, Quinoa, Bulgur or Barley
Why? Because variety is the spice of life, and these other whole grains pack in a lot more fiber, nutrients and in some cases protein (quinoa). You may find another grain that captures your heart… like barley for me!
Swap This: Mayo on a Sandwich
For This: Schmear of Hummus or Avocado
Why? Not only will you get the same moisturizing effect as you will from mayonnaise, you will get extra flavor! Try experimenting with different hummuses (hummusi?) like roasted red pepper for a yummy sandwich! And avocado will add in healthy fats and a delicious smooth texture!
Swap This: Fast Food on Road Trips
For This: Stopping at Grocery Stores
Why? Obviously pre-packed snacks are a great idea, too, but if you find yourself on an impromptu road trip, stop at a grocery store and take advantage of their salad bar, freshly made sandwiches or brown rice sushi. You’ll save yourself a lot of excess calories and fat that you would have gotten at McDonalds.
What is your favorite SWAP?
Have a fabulous weekend!
Bobbie says
My favorite…Ice cream with candy toppings for fro-yo with candy,fuit and nut toppings 🙂
Carly says
These are all really great tips! Thanks!
Caree @ Fit-Mama says
You were a cheerleader?! So was I! 🙂
My fave swap would be dipping veggies into peanut butter instead of a ranch dip.
Melissa says
I’ve been wanting to do a swap post myself. I like using Laughing Cow Light Cheese Wedge in place of mayo to save all of the fat and calories. Instead of store bought dressings on salads use salsa, or make my own using olive oil, flavored mustard, and a little vinegar. One more…whole wheat tortillas or english muffins in place of bread for variety.
Shannon says
Definitely hot italian chicken sausage for the pork variety. Go for chicken instead of turkey because it retains the moist texture of the pork with so much less fat. I stick with the hot variety so as not to skimp on FLAVOR!!
Samantha @ Health, Happiness & Skinny Jeans says
Great tips! I sometimes swap spagetti squash for pasta and the obvious whole wheat bread and pasta for white.
Alexis says
This is a REALLY great post- easy, but effective!! I vote for round 2 on this one…I’d love to hear some other tips, or some “healthy” versions of unhealthy favorites (a.k.a. mac n’ cheese!)
Maria @ Oh Healthy Day says
Oooh, I love this post Brittany!
My favorite: swamp any dessert item for a fresh fruit smoothie 🙂
Alexa @ The Girl In Chucks says
I swap out a lot of things, but lately I’ve been swapping out my mochas and flavored lattes for cafe au laits (half coffee, half steamed milk) with one pump of syrup. These days they make a lot of sugar free flavor syrups, but most of them taste AWFUL. I’ve found that getting an au lait and just one pump of pumpkin spice, or one pump of mocha, etc. will give me the taste of the drink I was craving with far less sugar and calories.
I got the idea from Tina at Carrots n Cake. The baristas were really interested in the substitution the last time I hit up Starbucks. I guess they don’t see it often….but I like it!
Sarah @ The Smart Kitchen says
Oh I am totally with you on the “stopping at grocery stores” on road trips!
Recently I’ve been swapping tempeh for ground beef. And making “pudding” with silken tofu.
Stephanie says
great post!! Love all the new ideas, my favorite swap is sparkling water for soda!
TheHealthyapron says
I love your option of stopping at the grocery store! So many people don’t think about this but usually the salad bars are pretty fulfilling!
Kelly says
I love swapping apple sauce or pumpkin in place of butter or oil when baking and swapping black beans in brownie mixes in place of oil and eggs. I also do the Greek yogurt for sour cream swap.
Christina @ Food.Fun.Fabulous. says
I’m glad to say that I have already made these swaps 🙂 Except for the grocery store idea. I pack snacks just like you mentioned
Alycia [Fit n Fresh] says
Awesome tips!! I especially love stopping at the grocery store for food instead of a fast food joint. I do it all the time!
I think my favorite swap is swapping processed foods for homemade. They always taste better and they’re healthier for you 🙂
Melissa @ Be Not Simply Good says
I do all these swaps, too, at least sometimes. I found that quinoa is the grain that especially captured my heart. 🙂 I haven’t tried bulgur yet, but I actually just bought some yesterday, so I should be trying it soon.
A couple more swaps I make are: “saute” in vegetable broth instead of oil sometimes, and substitute unsweetened applesauce for oil in a baking recipe.
Autumn @ Good Eats Girl says
I love swapping applesauce instead of oil in recipes! GREAT tips!
Jenn L @ Peas and Crayons says
This is such a great post! I agree with it all! I love yogurt and curry powder ontop of a potato.. with broccoli all mixed in – yum!
and I love mustard instead of ketchup or mayo! thats one of my favorite swaps =)
xoxo
jenn
Mary @ Bites and Bliss says
Love this!! I make swaps all the time..the newest one being avocado for mayo. It’s yummy and I’d eat it all the time except for the fact mayo’s more convenient. And I opened a jar forever ago that needs to be used. 😛
I tagged you in the 4 things survey today by the way!
Brittany says
I LOVE GREEK YOGURT SWAP! Your my kinda gal… love the salad bar picture btw 🙂
Jacqueline says
I do nearly all my baking with Trader Joe’s or King Arthur’s whole wheat white flour. In most things, you can’t even notice the diff. If it’s a bread, I recommend using bread flour if the recipe calls for it just because the gluten factor!
ashley@piesandpushups says
What a great post Brittany! I would love to see another post like this one! I like using ground turkey rather than ground beef and I also like using Jennie O’s turkey bacon in place of regular bacon.
Also, when making salads at home I toss the croutons and replace them when pecans, walnuts or almonds!
And my other favorite swap would be using carba nada pasta or whole wheat pasta in place of regular pasta!
Roz says
I switch fat free evaporated milk for cream in recipes, and whole wheat pasta for white.
Have a great weekend Brittany!!!
Corey @ the Runner's Cookie says
I frequently make a lot of these substitutions!
I could totally see your being a cheerleader (in a good way!) You seem to have so much energy!
Meg says
Another old cheerleader! Once one, always one. 😉
I’m a big fan of swapping sour cream for Greek yogurt and avocado for cheese (because you still get that rich, creamy flavor).
Sara @ Nourish and Flourish says
I love all of these swaps! Avocado on sandwiches is delicious…I also discovered that it’s great mixed with chopped egg whites (healthy and GREEN egg salad!)
One of my favorite swaps is sweetened whipped cottage cheese for pudding or cheesecake. It’s SOOOO good!
Jane Preston says
I’ve been trying to use less animal protein and less dairy, so instead of light mayonaise, I’ve been using Vegenaise. Even one of my friends, who is REAL picky, liked it on her Double Fiber Wheat Bread!! Also, has anyone tried the Almond Meal from Trader Joe’s? Sounds interesting.