10 Tips to Substitute Healthier Foods Without Compromising Taste

You won’t find me turning down guests posts that speak to my favorite subject – healthy eating. So, when Kelly Austin offered to share her top 10 tips for weight loss and healthy eating with us, I was more than happy to take her up on her offer.

Let’s see what you think of Kelly’s tips . . .

Light and Lemony Fruit Dip

Light and Lemony Fruit Dip

Substitute Healthier Foods Without Compromising Taste

The average American diet is laden with excess sugar and fat. All of these extra calories translate into extreme weight gain, which in turn results in obesity-related illnesses. Here are some practical ways to find healthier substitutes without compromising the taste of your favorite foods.

Substitute flavored water for sodas..
Drink a full glass of water with a splash of lemon or lime juice. These juices alkalize your body and can stave off your sugar cravings. Plus, they have virtually no calories.

Have a cup of hot tea instead of a coffee beverage or hot chocolate.
Floral and herbal teas have a mild sweetness, while green and black teas boast a unique bitter flavor. You can add sweetness to green or black tea with some honey or Stevia. Choosing tea over flavored coffee slashes hundreds of calories.

Opt for fruit as dessert.
Fruit is loaded with vitamins and antioxidants. The sweetness of fruit can satisfy your cravings with natural sugar and a fraction of the calories.

Have a bowl of frozen yogurt.
Not only is frozen yogurt low in fat but also is high in calcium. Top it with fruit and nuts for extra vitamins and protein.

When baking, choose dark chocolate over milk chocolate.
Dark chocolate is packed with powerful antioxidants and maintains just enough sweetness to make it perfect for so many recipes.

Eat salted nuts or popcorn rather than greasy chips.

Cook with applesauce when a recipe calls for butter or oil.

Many people mistakenly believe that eating and cooking with low fat or sugar free versions of their favorite foods is healthier. The problem with this notion is that when the fat is removed from a food item that has naturally occurring fat, something must replace it. Often times the fat replacements are synthetic food products that are designed to resemble the missing fat in taste and texture. However, the human body does not recognize these substances as food. They are perceived as toxins and sent to the liver for removal. When a large amount of these types of “food” are consumed, the liver becomes inflamed, clogged with toxins, and cannot perform its duty of waste removal.

Sugar free foods are treated in a much similar fashion. Real sugar is replaced with an artificial sweetener that the body cannot process. Though some artificial sweeteners do no have any calories, the process by which they are made contains chemicals, such as chlorine, that should not be put into the body. Instead of refined sugar, opt for natural sources, such as turbinado sugar, honey, molasses, or maple syrup. These sweeteners taste great and are better for you.

When cooking, choose healthy fats, such as olive oil, coconut oil,and grass-fed butter.

Great tips Kelly, it sounds like you an I are on the same page when it comes to healthy eating. If you have healthy food swaps you’d like to share, leave a comment. I’d love to hear from you.

Kelly Austin also writes for Higher Salary. The statements made here are strictly her opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details.

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Thank you for sharing!



  1. says

    Great tips! Although I have to disagree with the chocolate tip. Dark chocolate cocoa powder actually contains less antioxidants than regular cocoa powder, it even says so on the label! But if she’s talking about actual chocolate, then yes, dark chocolate is best!
    I wish I could sub. fruit for my dessert, but it typically doesn’t cut it for me.

    • says

      Thanks Gina for the correction. I’m a big dark chocolate fan myself, and I get the best bars from World Market. The problem is I don’t stop with just one square. :)

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