Healthy Eating substitues

It never ceases to amaze me the reaction I get when I tell some people, the healthy substitues 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’, it 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 substitues, I have listed the popular ones below. Personally I keep discovering new ones all the time. Think of the substitues 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 short for Danielle. A certified Nutrition and Weight Loss Coach from South London, England. My aim is to help people with diabetes live a healthy lifestyle without the fad diets. The purpose of this blog is to share tips and advice, not to Coach I have a seperate site for that - under construction.

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