Healthy Swap Ideas

I love sour cream.  I could eat it by the spoonful.  I get it once in a while, there’s a good organic one I can find in my local grocery store, but more often than not, I substitute plain Greek yogurt for it.  It’s lower in calories and higher in protein, and it tastes pretty close to the actual thing!  Here are some other swaps you can try to make your current food choices healthier!

Old Choice	New Choice
Ground Beef	Pasture raised/organic ground chicken, turkey, bison or buffalo
Bacon, pork (fatty cuts), sausage	Pork tenderloin - preferably pasture raised
Cakes, Cookies, Candy	Fresh fruit, plain yogurt sweetened with honey or fruit - if anyone can find a good organic greek yogurt please let me know!
Egg Yolks	Egg whites (I do one yolk and the rest whites)
Chicken wings, ribs, hot dogs	Pasture raised turkey and chicken breast
Whole milk, cream, half and half	Organic skim milk, unsweetened soy, flax or almond milk
Cheese and cheese products	Part skim organic cheese, cottage and goat cheese (organic preferably)
Full fat and sweetened yogurts	Low or non fat plain yogurt, preferably greek and organic
Creamy soups, chowders and gravy’s	Clear, broth based soups
Chips and crackers	Unsalted, raw nuts, air popped popcorn
Processed deli meats	Sliced chicken and turkey breast
Bread	Ezekiel bread, whole grain wraps and tortillas, pita bread
Sugared cereals	Oatmeal, porridge made with another whole grain like millet, quinoa, or kasha
Butter, margarine	Olive oil, EVOO, Grape seed oil, coconut oil
Dressings	Olive oil, balsamic vinegar, lemon juice
White rice	Brown rice, quinoa, black rice, millet, kasha, couscous, taboulleh, barley
White flour	Whole wheat flour, almond flour, quinoa flour
White sugar	Raw Honey, Maple Syrup, Molasses
Mayo/Butter for sandwiches	Hummus, mustard, salsa, avocado