Healthy Eating substitutes

It never ceases to amaze me the reaction I get when I tell some people, the healthy substitutes I use in my cooking and baking. The reaction (I mention the sub for an ingredient), is ‘weird’, ‘ tasteless’ , boring’, and the list goes.

Let me just clarify, food subs are not boring or tasteless. In my experience I have found some foods more tastier/more delicious than the ‘original’, i makes me wish I had discovered this sooner. I will be honest sometimes it doesn’t always work, so I try another sub, as the saying goes you never know until you try. Put another way its a case of trial and error.

There are quite a vast number of substitutes, I have listed the popular ones below. Personally I keep discovering new ones all the time. Think of the substitutes as a journey of discovery or a new adventure for your taste buds.

  • white rice replace with brown rice/ courgetti or cauliflower rice
  • white flour replace with wholemeal/buckwheat/spelt/rice
  • white pasta replace with wholemeal pasta
  • double/sour/single cream replace with natural/Greek low fat yoghurt or low fat creme frais
  • butter or oil in baking replace with applesauce (shop bought or homemade) or natural Greek yoghurt.
  • potatoes replace with sweet potatoes, butternut squash
  • spagetti replace with courgette/butternut noodles
  • streaky bacon replace with back bacon
  • water for sugary drinks, add lemon or fruits such as strawberries if you don’t like the taste of plain water.
  • fizzy drinks with soda water, add fruits or pure juice

If you want to snack without filling guility try this healthy option

Chopped vegetables and lower-fat hummus

Handful of raisins; sultanas. instead of chocolates or biscuits. You can still get your sugar fix but in moderation.

Handful of unsalted nuts – rich in fiber and a wide range of nutrients

Sugar free jelly – for a guilt free dessert

Plain rice cakes or crackers with hummus or natural nut butter

natural low fat yoghurt with chopped fruits

Bonus – healthy way to cook; use spray oil or dry fry using a good quality non stick frying pan.

As I mentioned earlier the ‘list’ is endless, you will discover your own alternatives as you go along. I hope you enjoy trying out the subs, like I said its a journey of discovery, keep experimenting with other foods.


Author:

Hi, I am Dee, a certified Nutrition and Weight Loss Coach from South London, England. My goal is to help people with diabetes live a healthy lifestyle without the fad diets. The purpose of the blog is to share tips, advice on all things nurition and wellbeing. Please feel to comment or ask questions but please respect the views and opinions of others. This blog will be moderated, this means I will not tolerate bad language/behaviour; bullying or harassment, anyone not adhering to this will be blocked.

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