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Food substitutes

May 28, 2019
Alternatives to 'health-up' your meals

Eating healthy all the time is tough, but there are some simple tricks to help you consistently get the nutrients and energy you need. Learn more about ingredients you can substitute in your meals.

If you usually use this...

​Try this instead​


​Unsweetened applesauce, vanilla, nutmeg or cinnamon

Oil or butter​

​Unsweetened yogurt, applesauce or mashed banana in baked goods






​Zucchini ribbons

​White rice

​Brown rice or cooked cauliflower

​White flour

​Whole wheat, coconut or almond flour

​Mashed potatoes

​Turnip or cauliflower mash

Tortilla wraps​

​Lettuce wraps

Canned beans​

​Dry beans, or at least rinse the canned beans to remove the excess sodium

​Ground beef

​Ground turkey

Flavored yogurt​

​Plain yogurt with fresh fruit

Potato chips​


Ice cream​

​Frozen yogurt or frozen fruit bars

​Sour cream

​Greek yogurt


​Nutritional yeast


​Slivered nuts


​Mashed avocado or mustard


​Pureed fruit


​Herbs, citrus or garlic powder

Bottled dressing​                                          

​Homeade dressing (mix vinegar or lemon juice and oil in a 2:1 ratio and add spices like rosemary, thyme, oregano and pepper)


​Sparkling water with citrus slices

Whole or 2% milk​

​Skim milk

​Cream and sugar in coffee


​White wine

​Red wine

​Tonic water

​Soda water

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