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Looking for Healthy Food Replacements?

January 16, 2014
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Try replacing your favorite unhealthy ingredients with these healthy alternatives.

(Adapted from Swanson Vitamins Health blog)

Replace Rice with Quinoa.
Quinoa has 150% more fiber and 100% more protein than white rice.

Replace Mayo with Mustard.
Mayo contains sugar and saturated fat. Mustard has neither.

Replace Soda with Tea.
A can of soda contains over 8 teaspoons of sugar. Tea has no sugar and contains antioxidants.

Replace Vegetable Oil with Coconut Oil.
About 66% of the fat in coconut oil is medium-chain triglycerides (MCTs) which have been shown to support weight loss.

Replace Sour Cream with Greek Yogurt.
Sour cream has 227% more calories and 450% less protein than Greek yogurt.

Replace Croutons with Almonds.
Almonds have 2x the protein, 3x the fiber and 1/3 of the carbs of croutons.

Replace Potato Chips with Air-Popped Popcorn.
Air-popped popcorn has 9x less saturated fat and has 1/3 fewer calories per serving.

Replace Flour with Coconut Flour.
Coconut flour has fewer carbs and 11x the fiber levels of regular white flower.

Replace Sugar with Stevia.
Stevia is all natural and has zero calories, carbs, or sugar.

Replace Chocolate Chips with Cacao Nibs.
Cacao nibs have no sugar and over 5x the fiber of regular chocolate chips.

Replace Iceberg Lettuce with Romaine.
Compared to iceberg lettuce, romaine lettuce has over 17x the vitamin A and over 4x the vitamin K.

Replace Ranch with EVOO + Balsamic.
Ranch dressing has over 20 ingredients (including MSG), many of which you can’t pronounce.

Replace Bread Crumbs with Chia Seeds.
Chia seeds have more than 19x more fiber, 2x more protein and contain 35x less sodium than bread crumbs.

Replace Salt with Himalayan Crystal Salt.
Himalayan crystal salt contains minerals and trace elements in their unprocessed, natural form.

Replace Processed Peanut Butter with Almond Butter.
Processed peanut butter contains hydrogenated vegetable oils and added sugar.

Replace Sports Drink with Coconut Water.
Coconut water has less than 1/2 of the sugar and over 16x the potassium of sports drinks.

Replace Juice with Water.
Juice has nearly as much sugar per ounce as soda.

Replace Milk with Almond Milk.
Regular milk has 6x more sugar per serving than almond milk.

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Posted in Blog, Exercise/Nutrition News by rishman