This For Your 9 Healthy Food Choices Swaps

 

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9 Healthy Food Swaps. You don’t need to transform your whole diet to eat healthier. These small shifts can make your meals more nutritious — and more satisfying. By Robin Asbell | May 2020.

Maybe you’re aiming to eat less dairy or include more protein in your diet. 9 Healthy (and Delicious) Vegan Food Swaps. Swap out a few of your food staples with these healthier vegan alternatives! Is anyone else amazed at how innovative plant-based brands are? From chickpea pasta and avocado puffed snacks to sugar-free brownie mixes and keto-friendly jam, these products are great to incorporate in your food regimen.

You will be adding nutrients and good fats to your food while reaping in the amazing health benefits of olive oil. Each teaspoon of olive oil is equivalent to 4.2 grams of butter or margarine. Make a super tasty and healthy bread dip by adding garlic, onion powder, pepper and herbs like basil, oregano, rosemary, and parsley to olive oil.

Healthy eating doesn’t mean sacrificing everything you like to eat for cardboard-tasting health food. While thinking about starting to eat healthy can seem like a huge hurdle, it doesn’t need to be. Swapping out the things you eat every day for healthier versions can be a great first step toward a healthier lifestyle. Get a Low-Carb Diet Right With These 9 Healthy Food Swaps That Slash Carbs Low-Carb Swaps for Mashed Potatoes and Fries Wrap up sandwiches or burgers in. 9 Healthy (and Delicious) Vegan Food Swaps.

Jul 3, 2020 BY: Allie Mitchell. Swap out a few of your food staples with these healthier vegan alternatives! Is anyone else amazed at how innovative plant-based brands are? From chickpea pasta and avocado puffed snacks to sugar-free brownie mixes and keto-friendly jam, these products are great to. Almond milk is a great option!

One cup of almond milk contains only 60 calories, as opposed to 146 calories in whole milk. It makes for a great substitute that will help you lose or maintain your current weight. Instead of Tortilla Wraps, Try Lettuce Leaves.

Pasta. “Switch out the regular pasta for something that won’t cause as much of a blood sugar spike,” suggests Surowitz. In terms of a healthy food swap, chickpea pasta is packed with fiber that will keep you full and balanced. Or you can go extra light with pesto zoodles or spaghetti squash noodles. Healthy Eating; Nutrition; 9 Food Swaps WILL Save Your Life; The 10 Best Foods You Aren’t Eating; 9 Foods That Will Fill You Up Without Filling You Out; 9 Foods.

9 Healthy Food Swaps You’d Never Think Of Making. Even superfoods need a boost. By Kristen Dold. May 11, 2017 Getty Images. Even superfoods can use a boost.

These easy additions and subtractions.

List of related literature:

The menu strategy involved the simultaneous introduction of eight new items to the menu: Caesar salad, bacon ranch salad, mixed salad, Quorn sandwiches, chicken filled sandwiches, yogurt and berry pots, fresh apples and muffins.

“The Theory and Practice of Change Management” by John Hayes
from The Theory and Practice of Change Management
by John Hayes
Palgrave, 2018

These suggested patterns include 4 to 7 servings of vegetables and fruits, 3 to 7 servings of grain products, 2 to 3 servings of milk or milk alternatives, and 1 to 3 servings of meat or meat alternatives.

“Krause's Food & the Nutrition Care Process, Mea Edition E-Book” by L. Kathleen Mahan, Janice L. Raymond
from Krause’s Food & the Nutrition Care Process, Mea Edition E-Book
by L. Kathleen Mahan, Janice L. Raymond
Elsevier Health Sciences, 2016

Your pantry list may be very similar to the one we include here, or it may be quite different, depending on the plan you’ve chosen and where you are in the eating clean transition.

“Eating Clean For Dummies” by Jonathan Wright, Linda Larsen
from Eating Clean For Dummies
by Jonathan Wright, Linda Larsen
Wiley, 2011

It included entries for several “lunch specials,” including roast turkey with dressing, gravy, and cranberry sauce; veggie quesadillas made of whole—wheat tortillas, tomatoes, peppers, and three kinds of cheeses; and chicken tenders with baked potato, coleslaw, and barbecue sauce.

“Adolescent Literacy Research and Practice” by Tamara L. Jetton, Janice A. Dole
from Adolescent Literacy Research and Practice
by Tamara L. Jetton, Janice A. Dole
Guilford Publications, 2004

1 Strawberry yogurt, lettuce salad, and coffee 2 Chicken salad, tomato, Jell-O, tea, and honey 3 Peanut butter and jelly sandwich, sherbet, and cola 4 Tuna sandwich, lettuce salad, watermelon, and herbal tea

“Saunders Q & A Review for the NCLEX-PN® Examination E-Book” by Linda Anne Silvestri, Angela Elizabeth Silvestri
from Saunders Q & A Review for the NCLEX-PN® Examination E-Book
by Linda Anne Silvestri, Angela Elizabeth Silvestri
Elsevier Health Sciences, 2019

1 Shrimp, avocado, and tomato salad 2 Calf’s liver, potato salad, and sherbet 3 Lean steak, mashed potatoes, and gravy 4 Turkey breast, boiled rice, and strawberries

“Saunders Q&A Review for the NCLEX-RN® Examination E-Book” by Linda Anne Silvestri
from Saunders Q&A Review for the NCLEX-RN® Examination E-Book
by Linda Anne Silvestri
Elsevier Health Sciences, 2011

FIGURE 2.11 How meals fit The lunch that is part of this 2000-Calorie menu includes about a third of the amounts of grains, protein foods, and dairy recommended for the day, a quarter of the recommended fruit, and half the recommended oils but only a small proportion of the vegetables recommended.

“Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor, Lori A. Smolin
from Visualizing Nutrition: Everyday Choices
by Mary B. Grosvenor, Lori A. Smolin
Wiley, 2017

This is a list of exchanges for some typical combination foods.

“Nutrition and Diet Therapy”
from Nutrition and Diet Therapy
by
Jones & Bartlett Publishers, 1951

With each of the next two phases, we’ll provide similar lists of acceptable foods.

“The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great” by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
from The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great
by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
Atria Books, 2010

If any of these servings is missing, the additional portions needed can be identified and added to the menus.

“Nutrition and Dietetics' 2007 Ed.2007 Edition” by Mcwilliams, Margaret
from Nutrition and Dietetics’ 2007 Ed.2007 Edition
by Mcwilliams, Margaret
Rex Bookstore, Inc.,

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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41 comments

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  • This video was so hard to understand. You said those foods in whatever order like “substitute whipped cream for coconut milk” but also “substitute mustard for mayonnaise” (in this one it was unclear that which is the good one and which is the bad one) and also sometimes you used “with” and sometimes “for” in sentences other ways similar, which was also very strange.

  • oh WOW! Incredibly Helpful THANK YOU LOVELY HANNAH! I am soooo Happy to have discovered your channel (as I was searching for Dr. McDougal recipe videos) ������

  • It is so refreshing to see someone criticizing alcohol consumption in this alcohol saturated society. If you don’t drink alcohol, people treat you like you’re a freak. It’s really pathetic

  • This video is a year old so you might have already done it….I’ll have to search if you do have a video on oil free cooking hacks because I definitely want to watch it!

  • Love it…but which kind of coconut milk??…the one from the can or just the regular one that goes in ur fridge?? Btw u should make more on these kind of videos!

  • i’ve tried cooking without oil but i can’t stand the lack of flavor… maybe i can try to season more. or learn some sauces like you talked about!

  • No rocket science to losing weight.

    I eat more vegetables.. One spoon to no rice…

    More fruits.. little to no snacks..

    Lost 2 kg in two weeks since i changed my lifestlye

  • I want to try coconut oil to fry in instead of butter or oil… But I can’t stand the taste so do you or anyone else know if tasteless coconut oil is just as healthy or if it’s processed and bad?

  • I am a little confused by Calorie Density Weigh Loss Kry at the end bcus it has Pasta in the Go/Eat list and Avocados on the Avoid /limit list but in the video you are stating the opposite? Or am I mistaken?

  • I was SHOOKETH when I found out that dates have so many calories! I used to eat so much before I went on a diet. Now I eat one to two dates with my oatmeal to make it taste sweet and good.

  • Using the word “fear” associated with food and showing that to an audience is not mindful or positive. Please don’t encourage people to fear food, but rather to get excited about the right kinds of foods.

  • It’s not all about volume for some of us. So I’m happy with one or two dates or five raisins or dried cranberries or dried cherries etc, 1 tablespoon of peanut butter or nut/seed butter, half an ounce of nuts or seeds. I don’t feel deprived, that’s all I want. Same for junkier chips of all sorts. Sometimes (gasp!) more like 1/3 or even 1/4 of an ounce. Yes, I’m that person who can eat just one potato chip, sorry Lays….:)

    I typically eat half a cup of rice with a lot of veg and/or beans, so the huge bowl of rice shown here is ridiculous for me. People need to experiment to see how much of such things they really need to feel satisfied.

    Likewise i typically eat less pasta at once than you showed in that little bowl. That doesn’t make me feel deprived at all, it’s a normal amount for me. Even the box lists 56 grams (2 ounces) dry pasta as a normal serving, and I eat a bit less than that (usually 50 grams or less dry is what I package up for myself, I eat mostly non-wheat pasta and I’m cheap…). It’s a lot of pasta, actually, especially eaten with other things. So the comparison of rice pasta with cooked rice doesn’t matter to me, either. I eat either one, depending on what I feel like eating (rice is my good friend, never bothers me in any form and I can even eat it under stress). If the calories are too much for you, just eat less. Experiment, less might be fine.

    I can eat a quart of cut up non-starchy veg (not even including any leafy greens) with no problem at all, though. (If I add it to leafy greens and some beans or some other protein, I use a 7-cup pyrex bowl.) I’m rather stuffed for the rest of day, though. Worth it. But I’m also happy with meals that fit in a small bowl.

    Considering how long it takes me to get through a small bottle of vegan mayo, I’m not really worried about doubling the calorie count in such a salad by adding mayo! Likewise for adding some oil for cooking. I don’t do it enough to be bothered by the calories. People get into trouble when they add gobs of dressing or too much oil for cooking or for other foods besides salad. Just one teaspoon or less can be enough for cooking or adding to cooked food. Experiment to see what works.

    Also I typically only eat two slices of bread in a day (and not every day), so am not bothered by the potato vs bread comparison. That’s for people who eat a lot of bread every day. I’ve always had to freeze portions of sliced bread or else it will get moldy before I’m done with a loaf. I like good bread, but have food allergies/intolerances and do better with less of it and need variety in my diet anyway. There are loads of other foods to enjoy out there, that’s what I learned when first dealing with allergies.

    There are people who do need a lot of volume in their food to feel satisfied, but I’m living proof that not everybody does. If you do need volume, definitely the suggested swaps will help you. But sometimes it’s just that the recommended servings of foods are actually more than you need to feel satisfied, so experiment.

  • I just want to ask what you use to flavor your food, because I find that the oil gives a satisfying flavor that I’ve always loved… But I do need to lose weight LOL… So I love your ideas

  • I’m a lil confused cuz my cooking spray has zero calories, zero carbs, and zero fat and it’s just Costco Kirkland brand cooking spray. So is it just certain oils to stay away from that add calories?

  • I believe what you are doing is working! Plus you have beautiful skin!!!! Gonna give it a try!������������������������������������������☕����❤️❤️

  • I have always had a love for chips but I to swap some seaweed now for that salty crunch. Plus its is good for thyroid and iron deficiency which I deal with both. Thanks for the healthy swaps.. ☺

  • Good.afternoon..
    BeAutiful.sister..
    Love..❤.the
    Food..swap.out❗✔✔✔✔
    Fresh.is.best❗❗����
    Good.for.ypur…health❗❤.that❗
    HAppy.��.day
    .suummer.time.fun❗��

  • I loved the video and I’m relieved that I already implemented many swaps you mentioned ���� Though I’m still searching for a good ice cream swap for the summer. I would love to hear ideas. Have a nice vacation ��️

  • Nice chart at the end for what should/shouldn’t be eaten. Did you make it? IMHO, the numbers for the foods that SHOULD be eaten should’ve been green for visual clarity. This chart is awesome! Printing it off for my (personal) cookbook. Thanks so much for sharing!

  • Love love love this video. More like this please. I’ve been absolutely loving doing the eat your veg challenge, I’m on my time of the month this week, I’ve have no cravings where usually I would eat a ton of crisps and sweets, I haven’t snacked all night on night shifts like normal, on days that I haven’t got in quite so many Vegies for eg when I was at work and only ate a bowl of porridge with a banana and berries because all I have time for and I’ve lost 5 lbs already in 11 days starting my monthly too. I’ve been really enjoying it because I’ve been mixing up my starches using up little bits of coups coups and old stuff in the pantry. Thank you for doing this challenge. I would have lost more but I do love a glass of wine on my days off. ����

  • Love this message Joy! I’m happy to say I’ve made all these swaps over the last couple years. It takes some effort to get out of the routine of buying all the boxed goods but eventually you can skip those aisles at the grocery store and it actually is easier to shop!

  • Who TF eats a bowl of salad with a whole tablespoon of olive oil? I use a TEASPOON of home made vinaigrette, and as it is half olive oil and half vinegar, Im just having half a teaspoon of oil which is 20 kcal.

  • The problem is that in vegetables are vitamins which can only get to your body when you eat it with a bit of oil. Like vitamin a.
    But nice video!:))

  • I’m half Filipino and white rice is a huge part of our diet, I literally can’t substitute white rice for anything, I’m too picky and stubborn lol

  • Hannah I love you & your videos so so much!! Yes please do an oil free video �������� I love chopping up potatoes and seasoning them & roasting them but I always add olive oil to make them taste good! Can they ve done minus the oil and STILL taste good??

  • When you compared cooked rice with uncooked pasta my Italian heart stopped. This is a disgrace. I’m starting to think that to know how to “handle” pasta you either need to be born in Italy or you need to get a degree in Pastanism, because that’s the only way I can explain such a mistake…

  • I just found your channel and have been binge watching all of your videos! I love them so much! So creative and informative! Keep up the great work xx

  • I’ve been obsessed with your videos and I’m amazed by how much information you know about different ingredients just off the top of your head! Where did you learn so much?

  • Hi I make your ice cream but wanted let u know Luna and Larrys brand has vanilla coconut bliss ice cream check it out its so good I can eat it I have low sugar and food sensitivities they also have other flavors no sugar only agave syrup cocnut milk coconut cream vanilla only little agar agar its creamy like real ice cream

  • We use pink salt as well! We don’t even have white salt in our house. I love that the pink salt balances ph. We use Greek yogurt 0% instead of sour cream. Frozen grapes are a sweet treat too ��

  • I love how many facts you use. You are not only a walking example of what a healthy diet can do, but you have facts to back it up!!

  • I think oil is the biggest reason I haven’t been losing weight. I’m just now learning and starting to cook my chores with just water, or balsamic or vegetable broth instead.

    This is such a great video, thank you ❤️

  • Haha I love dark chocolate way more than milk chocolate but I don’t think people who normally like milk chocolate will like a 100% cacao bar. I would recommend if someone is trying to eat dark chocolate instead of milk is to start at 70% cacao and work your way up from there:)

  • Oli free movement is riddiculous… Don’t drench your veggies in oli, but healthy fats are essential for absorbing nutrients from all those vegetables! Pointless video showing only amout if calories in food, not healthy choices, that screams ED….sorry but a big No No from me:/

  • I can’t quite go oil free on everything but changing to spray oil (and making sure I VERY LIGHTLY use it lol because its obviously still oil just applied in a quick layer to sprad it easier) I’ve been able to really reduce it. I’ve found I just don’t get the same satisfaction without SOME oil on some foods. That said, I seriously did not need the oil I was using previously and I’ve already dropped a few pounds switching just a couple weeks ago. Oil is sooo calorie dense with no nutritional value.

  • Do you think you can make a low carb recipes video? I have high triglycerides since it runs in my family, and I sometimes have trouble finding low carb recipes ��

  • HEY GUYS! hope you enjoy this video! it was really requested:) and as always I like to tell you WHY its a good swap ��thanks to each of you for taking the time to watch! i appreciate it! Come chat on insta:) @keepupwithliv ��

  • I LOVE this kind of content and I’m so excited that I’ve been making the right choices for my 1 year old twin daughters. Love Child Organics is a staple in our household, especially when we’re in a pinch. They also love breakfast cookies for in the mornings I put carrots, apples, raisins and make them with coconut flour. I’m loving these healthy alternatives and even notice I’m making changes in my own diet because of it! My girls are always watching and wanting what I eat!

  • This is a brand new perspective! Thanks for introducing the information in such a malleable way! Lots of changes will be happening around here!

  • I cook all my meals in olive oil!!! What a light bulb went on! Thank you so much. I also overeat nuts. Will start cooking with water or No calorie spray. Very informative thank you!

  • Hi Guys!! I hope everyone had a great weekend! I’m so happy to share healthy food swaps I have made into my everyday diet! I’m very passionate about food ( I love food haha) and fitness so Let me know if you would like more videos like these:)