23. Brown rice for white rice
When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice for a fuller nutritional profile.
When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice for a fuller nutritional profile.
24. Quinoa for couscous
While couscous is made from processed wheat flour, quinoa is a whole-grainsuperfood packed with protein and nutrients. Bonus points: They have almost the exact same texture.
While couscous is made from processed wheat flour, quinoa is a whole-grainsuperfood packed with protein and nutrients. Bonus points: They have almost the exact same texture.
25. Zucchini ribbons for pasta
Thin strips or ribbons of zucchini are a great stand in for carb-packed pastas. Plus, it’s one excuse to skip the boiling — simply sautee for a few minutes until soft.
Thin strips or ribbons of zucchini are a great stand in for carb-packed pastas. Plus, it’s one excuse to skip the boiling — simply sautee for a few minutes until soft.
26. Olive oil for butter
When cooking eggs, this simple switch is a great way to cut down on saturated fats while getting a healthy dose of essential omega-3 fatty acids.
When cooking eggs, this simple switch is a great way to cut down on saturated fats while getting a healthy dose of essential omega-3 fatty acids.
27. Turnip mash for mashed potatoes
While one cup of mashed potatoes made with whole milk racks up about 180 calories(and that’s before the inevitable salt and butter), a cup of mashed turnip (which doesn’t need milk or butter to get that creamy consistency) has only 51 calories. Add some fresh herbs in place of the salt and it’s a much healthier stand-in for classic mash.
While one cup of mashed potatoes made with whole milk racks up about 180 calories(and that’s before the inevitable salt and butter), a cup of mashed turnip (which doesn’t need milk or butter to get that creamy consistency) has only 51 calories. Add some fresh herbs in place of the salt and it’s a much healthier stand-in for classic mash.
28. Grated steamed cauliflower for rice
Cut both calories and carbs with this simple switch. The texture is virtually the same, as is the taste.
Cut both calories and carbs with this simple switch. The texture is virtually the same, as is the taste.
29. Mashed cauliflower for mashed potatoes
Just like the turnip mash, mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference. Got picky eaters at the table? Try mixing half potato, half cauliflower.
Just like the turnip mash, mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference. Got picky eaters at the table? Try mixing half potato, half cauliflower.
30. Rolled oats for breadcrumbs
While breadcrumbs can pack extra sodium, using rolled oats seasoned with herbs is a great way to sneak another whole grain into any meal.
While breadcrumbs can pack extra sodium, using rolled oats seasoned with herbs is a great way to sneak another whole grain into any meal.
31. Dry beans for canned beans
Canned beans are convenient, sure, but they also tend to have excess sodium and plenty of preservatives. Plus, even though the canned versions are dirt cheap, dried beans are even cheaper! It may take a little more work (just some simple soaking and boiling), but this switch is still well worth it.
Canned beans are convenient, sure, but they also tend to have excess sodium and plenty of preservatives. Plus, even though the canned versions are dirt cheap, dried beans are even cheaper! It may take a little more work (just some simple soaking and boiling), but this switch is still well worth it.
32. Prosciutto or pancetta for bacon
Bacon is often the go-to for that smoky flavor in savory dishes (and even in somesweet ones). But opting for a few slices of prosciutto or pancetta can help cut both calories and fat. While bacon has about 70 calories and 6 grams of fat for two slices,prosciutto has just 30 calories and 4 grams in an equally weighted sample.
Bacon is often the go-to for that smoky flavor in savory dishes (and even in somesweet ones). But opting for a few slices of prosciutto or pancetta can help cut both calories and fat. While bacon has about 70 calories and 6 grams of fat for two slices,prosciutto has just 30 calories and 4 grams in an equally weighted sample.
33. Two egg whites for one whole egg
One egg yolk holds more than half the recommended daily cholesterol for the average adult. Trading out the yolk for a second white will cut out the cholesterol while doubling the protein. If making a dish that requires more eggs, keep one to two yolks for their rich vitamins A, E, D, and K content, but consider swapping out the rest.
One egg yolk holds more than half the recommended daily cholesterol for the average adult. Trading out the yolk for a second white will cut out the cholesterol while doubling the protein. If making a dish that requires more eggs, keep one to two yolks for their rich vitamins A, E, D, and K content, but consider swapping out the rest.
34. Whole wheat pasta for regular pasta
Just as with bread, whole wheat pasta beats regular with a higher fiber content and about 50 fewer calories per serving (depending on the brand).
Just as with bread, whole wheat pasta beats regular with a higher fiber content and about 50 fewer calories per serving (depending on the brand).
35. Crushed flax or fiber cereal for bread crumbs
Crushing a fiber-rich cereal and mixing it with some herbs makes an easy lower-sodium substitution for traditional breadcrumbs.
Crushing a fiber-rich cereal and mixing it with some herbs makes an easy lower-sodium substitution for traditional breadcrumbs.
36. White-meat, skinless poultry for dark-meat poultry
The biggest chicken debate to date: white meat vs. dark meat. And the white meat has it beat — lower in calories and fat, higher in protein and iron.
The biggest chicken debate to date: white meat vs. dark meat. And the white meat has it beat — lower in calories and fat, higher in protein and iron.
37. Olive oil spray for olive oil from the bottle
Oil glugs out of the bottle, leading to overly-greasy dishes. Using a spray bottle is a great way to cut down on oil while still getting the non-stick benefits. A little mist is all that’s needed!
Oil glugs out of the bottle, leading to overly-greasy dishes. Using a spray bottle is a great way to cut down on oil while still getting the non-stick benefits. A little mist is all that’s needed!
38. Egg Beaters for egg yolks
A solid substitution for many egg dishes (like omelets or frittatas) — and even for something more complicated, like Hollandaise sauce.
A solid substitution for many egg dishes (like omelets or frittatas) — and even for something more complicated, like Hollandaise sauce.
39. Bison for beefHigher in B vitamins and lower in fat, bison is a great substitute for the ol’ beefy standard. (When available, of course.)
40. Ground Turkey for ground beef
Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat and calories. Reminder: Because of the lower fat content, ground poultry often ends up drier than beef, but a few tablespoons of chicken stock can solve the problem in a snap!
Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat and calories. Reminder: Because of the lower fat content, ground poultry often ends up drier than beef, but a few tablespoons of chicken stock can solve the problem in a snap!
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