Xylitol contains 2.4 calories per gram, which is 40% fewer calories than sugar. Knife Skills: Simple Ways to Make Prep Work Fast and Easy, Pantry Essentials to Up Your Meal Prep Game — and Alternatives for When You Forget, Oatmealio Yestevez! When you’re about to stir-fry your favorite vegetables, sauté in oil instead of butter to stick to your vegan diet. Lower in fat, natural popcorn without pre-flavored seasonings is a great snack alternative to replace those oily, super-salty potato chips. Who would’ve guessed that a leafy green could make such delicious chips? In virtually any baked good, replacing white flour with whole-wheat can add a whole new dimension of nutrients, flavor, and texture. © 2020 Greatist a Red Ventures Company. You’ve heard it all before, but we can’t forget to mention this one. Honey has so many health benefits to it. And the white meat has it beat—lower in fat, higher in protein and iron. Olive oil is definitely our go-to oil for cooking. Made from rendered pig fat, lard is traditionally used in baked goods and other dishes. Try mixing vinegar or lemon juice and oil in a 2:1 ratio and flavoring with spices such as rosemary, thyme, oregano, and pepper. These funny lookin’ little seeds are good for more than just growing countertop pets. Cranberry and vodka. When lightly tossed in olive oil and some seasoning (salt and pepper, paprika, or chili powder are our faves) and baked, these curly greens turn into a delightfully delicate, crunchy snack. Creamer gives coffee a smooth, sweet taste and comes in a variety of scrumptious flavors, such as pumpkin spice and peppermint mocha. If you’re looking for a healthier bread, choose a whole grain, sprouted type, such as Ezekiel bread. Oil is an ingredient marked with much controversy. Crushing flaxseeds and mixing it with some herbs makes an easy, lower-sodium substitution for traditional bread crumbs. Plus, it cuts out roughly 20 grams of carbohydrates per 1-cup serving. While bread crumbs can pack extra sodium, using rolled oats seasoned with thyme and rosemary means you won’t be skimping on flavor at all. Yet, it’s typically packed with added sugar, often in the form of high-fructose corn syrup — a sweetener linked to several negative health effects like an increased risk of weight gain (1). Don’t knock this one till you’ve tried it. Healthy substitutions not only reduce the amount of fat, calories and â¦ Is Splendid Spoon Worth It? It’s high in protein and fiber, and the sprouting process may increase the availability of certain nutrients and reduce the bread’s effect on your blood sugar levels (15, 16). But you don’t just want to drink plain water for the rest of your life either. Is it bad to use? Try out some of the tasty alternatives listed above when you’re craving a snack or prepping your next meal. Almond milk is so hot right now. It has zero calories and many benefits. Here’s our process. Fortunately, there are healthy chip options on…, Greek yogurt is an all-around dairy rock star — healthy, versatile, high in protein, probiotic-rich, thicker than traditional yogurt, and a culinary…, Nothing beats the savory, filling delight of a hamburger pressed between two fluffy buns. The choices you make about what you eat and drink matter. Healthy eating lowers your risk of these conditions, according to the U.S. Department of Health and Human Services. It’s simple: Freeze bananas, then purée. The next time you’re in the mood for something icy with a little flavor, opt for a home-brewed, unsweetened iced tea. The texture is a bit different, but the flavor is much more vibrant and fresh. These healthy snacks for work are packed with protein and fiber to get you through the 3 p.m. slump. While this won’t brown your vegetables as much as oil might, sautéing in chicken (or veggie) broth lightens up the dish while adding tons of flavor. For a healthier alternative, choose one of the following high protein, high fiber breakfasts: What’s more, homemade muesli or granola recipes are easy to find online. On your first try, only try swapping out half the fat: A recipe using 1 cup butter would use 1/2 cup oil and 1/2 cup applesauce. Instead of a danish, try a small bagel. Is it okay to use? Use this guide to make simple ingredient substitutions to reduce salt and saturated fat â and boost fiber â in your favorite recipes. Sugary cereals, white bread, soda, granola bars, and energy drinks are examples of foods and beverages that many people consume daily. Yet, like all refined grain products, white bread offers little nutritional value, as it’s low in fiber, protein, vitamins, minerals, and antioxidants (14). All the same, several brands manufacture healthy choices. 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. While these drinks can increase concentration and focus, most harbor massive amounts of added sugar and stimulants. Whole-grain wheat beats out processed white with a complete nutrition profile and better flavor and texture. Opting for sweet potatoes rather than the traditional white adds an extra dose of fiber, and vitamins A, C, and B6. Instead, make your own trail mix with unsalted nuts and dark chocolate bits that are lower in sugar and higher in antioxidants. flax meal) with 3 tablespoons warm water and whisk with a fork to combine. Avocados are full of healthy fats and many have taken to replacing butter with avocado. Half a mashed avocado is a great substitute for mayo on any sandwich. It wasn’t easy taste-testing all this food, but someone had to. Replace White Rice with Quinoa. Olive Oil (1 for 1) 1.1. Allow us to help. Updated January 2017. You can’t sub this one in equal ratios, but next time you’re whipping up some cookies, try cutting 2 tablespoons of sugar and adding an extra 1/2 teaspoon of vanilla extract. They’re both fats and have nearly the same consistency at room temperature, so if butter isn’t in your diet, try avocado instead… even in desserts. The potassium in salt substitutes may slightly reduce your risk for kidney problems, high blood pressure, stroke, osteoporosis and abnormal heart rhythms. You’ll never miss that cow stuff. More protein and antioxidants in the quinoa and less fat in the ground turkey make this an all-around healthier option for the popular side dish. healthier with this healthy ingredient substitution guide! We know meal prep is essential to upholding our healthy-eating goals, but sometimes you just don’t have the goods. For example, whole grain breads or whole-â¦ Yet, most popular granola bars are filled with added sugars and other sweet ingredients, such as chocolate chips or candy coatings. Fridges are not just chilly closets — it matters what you put where. The health benefits of monk fruit are largely attributable to a class of compounds named mogrosides. Instead of topping that taco with cheddar, try a sprinkle of nutritional yeast for a dairy-free cheesy flavor. Lighten up those taco toppings by opting for Greek yogurt instead of sour cream. While boiling can leech out some of the better nutrients (hence why water turns green after boiling broccoli), steaming keeps all that green goodness inside the veggies. Anderson JW, Baird P, Davis RH. Red wine apparently offers health benefits unmatched by the white stuff, including cancer-fighting compounds and natural cholesterol checks. Itâs a rich source of monoâ¦ It's tough to avoid all forms of sugar, so switching to more nutrient-dense options â¦ If consumed in excess, these beverages may cause several health issues, such as rapid heartbeat and kidney damage (8). Do it: When baking, swap out 1 cup flour for 1 cup black bean purée (about one 15-ounce can). The natural sweetener stevia is up to 300 times sweeter than sugar, so a little goes a very long way. Check out these 60 healthier cocktails. Instead of a jumbo cheeseburger, try a grilled chicken sandwich, a sliced meat sandwich or a regular hamburger on a bun with lettuce, tomato and onion. Cut down on excess sugar and preservatives by choosing fresh or flash-frozen varieties. Learn about turning your fridge into a strategic weapon for making the most of…. For Fast-Food Restaurants. No milk, no cream, no sugar… but the same, delicious consistency. But watch the grocery bill—this fashionable sweetener can also cost up to five times as much as granulated sugar. The problem with most trail mixes? These compounds are all members of a larger class of compounds name triterpen glycosides, and are broken down into numerical classifications (Mogroside I-V) â¦ The key to snacking healthy while satisfying a nagging sweet tooth is to make chocolate one of many ingredients rather than the main event. Gluten-free flour for wheat flour. In fact, they may offer other benefits as well. Coconut flour can have an overbearingly bitter taste if used in excess, so just substitute ½ cup at a time to ensure health benefits but great taste. Though you canât â and shouldnât â eliminate either of these completely from your diet, you can cut back and reap the benefits of eating healthier. Last medically reviewed on December 18, 2019. This one’s an old vegan trick. You’ll never taste the difference, plus Greek yogurt offers an extra dose of lean protein. Try mixing 1/3 potato, 1/3 cauliflower, and 1/3 turnips. Here are 10 healthy and delicious ways to replace bread. When you use gluten-free flour, you lose the stickiness, which helps bind the muffin, cake, or pizza together, so you’ll need to throw in 1 teaspoon xanthan gum per cup of flour. Adding plain soda water and a pinch of lime gives almost the same taste with 32 grams less sugar per 12 ounces. Combine 1 tablespoon chia seeds with 9 tablespoons water, let sit for 15 minutes, and you get a gel that’s the perfect consistency to stand in for fat in baking recipes. And we’re lucky enough to be living in times where plant…. Most rice products will substitute for each other on a fairly equal basis in â¦ The Harvard School of Public Health notes that many Americans don't get enough potassium in their diets, so Morton's Salt Substitute may come in handy when making up for these dietary deficits. Fresh herbs and citrus juice can provide just as much flavor without the added risks of excess sodium intake. What Foods Can You Substitute for Bad Foods?. Unless â¦ Oil. Plus it provides a nice little crunch that the wrap doesn’t. Surprise! Sure, these sugary mixers take care of that sweet tooth. Both give some moisture, but avocado is avocado and it makes everything in life better. Try oatmeal, chia pudding, or a yogurt parfait instead of sugary cereal. You can also use a large collard leaf to stuff your hummus, olives, and falafel. Yes, seriously. Oil glugs out of the bottle, leading to overly greasy dishes. All rights reserved. See a certified medical professional for diagnosis. Not only are all of these substitutions packed with the nutritional benefits white flour lacks, such as protein and fiber, but coconut flour is also gluten-free and packed with healthy fats. This easy to follow Baking Ingredient Substitutions Chart will be a go-to resource! What’s more, sugary cereals marketed to children are often packed with high-fructose corn syrup and artificial food dyes like Red 40 — which may be associated with behavioral issues in sensitive children (5, 6). Whipping up healthy meals may be easier than you think. Here’s Our Review, Snack On: The 10 Best Healthy Chips to Try in 2020, Creamy, Dreamy, Delish: The Best Greek Yogurts Around, 9 Veggie Burgers So Good Even Your Meat-Eater Friends Will Want In, The No-Prep Meals That Finally Helped Me Eat All My Vegetables, How to Organize Your Fridge to Keep Food for Longer (and Make Your Energy Bill Work Harder). Healthline Media does not provide medical advice, diagnosis, or treatment. Forget the pita. Cutting sugar in half and adding a teaspoon of vanilla as a replacement can give just as much flavor with significantly less (you guessed it) sugar. Both sweeten flapjacks or a nice whole-wheat waffle, but puréed fruit warmed on the stovetop packs less sugar than Aunt Jemima. Cutting out the cream and sugar in favor of a sprinkle of cinnamon can cut the sugar out completely. Add some herbs and a squeeze of lemon juice, and they’ll taste almost identical. It may take a little more work (just some simple soaking and boiling), but this switch is still worth it, especially when it comes to flavor. When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like fiber). You heard it here first: Food doesn’t need to be salted to taste good. Although many people think that switching to diet soda is the best option, it may also increase your risk of conditions like metabolic syndrome and stroke (4). Coconut flour is gluten free, hypoallergenic, high in fiber, and high in protein. Each season offers an array of beautiful fresh produce, this is a great time to start experimenting and trying new recipes or reworking those old ones to incorporate more seasonal fruits and vegetables. As you can see, making healthy swaps for everyday foods and beverages can be simple and delicious. Honey for sugar. Try these 4 delicious nutrient-dense food swaps to help…. Combining 1 tablespoon chia seeds with 1 cup water left to sit for 15 minutes yields a perfect 1-to-1 egg substitute for baking. Want More? The taste is virtually the same, but choosing a low- or reduced-sodium variety can cut down sodium intake by nearly half. Pair your veggies with a nutrient-dense dip like guacamole, hummus, or black bean dip for a filling, flavorful snack. The creamy, thickening power of mashed (ripe!) Substitutes are surprisingly easy to make. We have been working behind the scenes this summer with ways to help you guys out with some of the most common issues you have in the kitchen. If you are making lasagna, ditch the ground beef and use spinach or tofu instead to decrease the fat and calories in this Italian staple. Sub in equal amounts in most dark baked good recipes. cook in a non-stick wok or pan. Now let it sit in the fridge for 5-10 minutes before subbing for 1 egg in any baked recipe. Finally, if individuals want to avoid all types of flour, black beans are a great option in recipes for brownies at one cup of pureed black beans per cup of flour. But oh, how we love that juicy dark meat. For a dairy-free, limited-ingredient creamer alternative that’s low in added sugar, use this simple but delicious recipe: Simply place the ingredients in a bottle or glass mason jar and shake well. Some of the world's unhealthiest foods are often mistakenly believed to be healthy. Don’t settle for overnight oats and oatmeal. Some of the healthiest vegan meat substitutes include tempeh, jackfruit, natto, lentils, mushrooms, nuts, seeds, beans and legumes. Here are a few more healthy chip substitutes: You can also make plantains, zucchinis, parsnips, eggplant, carrots, and radishes into nutritious chips in the oven. What’s more, they’re loaded with fiber, vitamins, minerals, and antioxidants. To stay alert and focused, you can also make other lifestyle changes, such as getting more sleep, eating a healthy diet, and reducing stress. Oh, and it’s full of healthy fats. Combine 3/4 cup prunes with 1/4 cup boiling water, and puree to combine. Yes, those chicken tenders are deliciously greasy, but foregoing the oil bath for just a misting of oil in a pan or oven makes it easy to cut fat without sacrificing flavor. Plus, even though the canned versions are dirt cheap, dried beans are even cheaper. Here are the many benefits to eating seasonally! Try teas and coffee instead of energy drinks, 6. 9 Healthy Snack Ideas for Work Because Who Needs the 3 p.m. Slump? Seasonal Produce: News flash: Those chocolate chips actually start out as cacao nibs—the roasted bits of cocoa beans that then get ground down and turned into chocolate. Don’t write off white ones for good though, they still have some great health benefits too. However, most conventional wheat bread is unhealthy. While rolled oats are—literally—rolled into a flat grain; cereal is (usually) more processed with extra added sugar. We’ll take it. Below are our 67 (!) Splendid Spoon is a plant-based meal subscription service that provides a huge selection of fruit- and veggie-packed smoothies, soup and grain bowls…, Traditional potato chips are often loaded with sodium, fat, added sugar, artificial flavors, or GMOs. Got picky eaters at the table? Every salad needs that extra crunch. If you want to experiment with other flavors, try adding a dash of cinnamon or coconut extract. Plus, many coffee creamers contain artificial colors, preservatives, and thickeners like carrageenan (2). Stevia. This is another great healthy plant based option and just one more way you can work the benefits of avocados into your diet. Here are 15 "health foods" that are really junk foods in disguise. The negative health effects of soda and other sugary beverages have been confirmed through years of scientific research. Junk foods are easy to overconsume and associated with food addiction. A word of warning, though: Don’t mistake garlic powder for garlic salt. By making dressing from scratch at home, it’s easy to cut out the added sugar, sodium, and preservatives typically found in premade dressings. 5 Delicious and Healthy Bread Swaps To Try, 4 Nutrient-Dense Food Swaps for When You’re Eating Out, One 13.5-ounce (400-ml) can of whole or reduced fat coconut milk. Swapping out flour for a can of black beans (drained and rinsed, of course) in brownies is a great way to cut out the gluten and fit in an extra dose of protein. Check out this recipe for perfect proportion guidelines. Try made-at-home flavors by adding cinnamon, chili powder, or Parmesan. Learning to love vegetables was a struggle, but Daily Harvest's soups, harvest bowls, and smoothies have been a game changer. Craving unhealthy foods is common, especially if you're on a diet. Limiting sugary drinks can help you maintain a healthy weight and have a healthy diet. Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat. Additionally, by roasting thin slices of potato or sweet potato, you can craft a healthier alternative to store-bought potato chips, which are often high in calories, oils, and salt. Here’s how…. Enjoying an occasional sweet treat is perfectly healthy. Nutrition reviews, 2009, Jul.;67(4):1753-4887. It’s not a perfect swap, but forgoing the carbs for fresh lettuce is a fun (and easy) switch that can lighten up any wrap or taco dish. Pre-flavored yogurts often come packed with extra sugar. But we’re not saying good-bye to WW forever. Chewy and a little crunchy, these guys are nothing like their cousins in the cereal aisle. Eating so-called bad foods can increase your risk of deadly chronic diseases, such as cancer and heart disease. Just like fresh herbs, garlic powder can provide a flavorful punch without adding sodium. (But we probably wouldn’t suggest subbing chia for butter and eggs in the same recipe.). Here is a list of 20 foods that are generally very unhealthy. As always, moderation is the best policy. Make Smart Substitutions . While some options are better than others, most cereals tend to be high in sugar and low in filling macronutrients like protein and fiber. Use only half as much as recommended. People who often drink sugary drinks are more likely to face health problems, such as weight gain, obesity, type 2 diabetes, heart disease, kidney diseases, non-alcoholic liver disease, tooth decay and cavities, and gout, a type of arthritis. Our content does not constitute a medical consultation. As such, swapping it with more nutritious options can improve your health. Here are 18 healthy foods that can satisfy this urge without wrecking your diet. Thin strips or ribbons of zucchini are a great stand-in for carb-packed pastas. These 25 oat recipes will show you how many ways you can use the big bag of oats. The health benefits of superfoods are boosting their popularity among end-users. Plus, reducing your intake of calorie rich, nutrient poor items by choosing more whole foods can significantly improve your overall health. ... Increasing Application of Superfood Ingredients in Beauty and Personal Care Products will â¦ Originally published March 2013. For a seasonal twist, add a spoonful of pumpkin purée and a pinch of pumpkin pie spice. Find out what you can use in place of so many standard baking ingredients if you find yourself in a bind! Darker greens usually mean more nutrients like iron, vitamin C, and antioxidants. We’re always looking for ways to make our favorite foods healthier without sacrificing flavor. Because whole-wheat includes the outer shell of the grain, it also provides more fiber, which aids in digestion and can even lower the risk of diabetes and heart disease.Health benefits of dietary fiber. This switch makes it possible for all of us to enjoy a rich baked good… even those of us who can’t eat gluten. White rice isnât necessarily bad for you, but it is higher in calories â¦ This works well in any sweet bread, like banana or zucchini, or in muffins—and even with pre-boxed mixes. Coconut milk is a great substitute for heavy cream in soups and stews. Pro tip: You can sub sugar for applesauce in a 1:1 ratio, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup. Unsweetened applesauce for oil or butter. While both are great options for meats and veggies, steaming is king because it removes fewer nutrients from vegetables. We all know to avoid processed foods, but did you know there’s actually an entire new category of food that’s ultra-processed? Since it’s so much sweeter, swap with caution: A recipe calling for 1 cup sugar should be swapped for 1 teaspoon liquid stevia (or about 2 tablespoons stevia powder). Make Smart substitutions with extra added sugar and higher in antioxidants flavor you crave some. ( 9 ) have excess sodium and plenty of preservatives your own trail with! Low- or reduced-sodium variety can cut the sugar out completely flavor you.... Diet is that it is a list of 20 foods that can this! Drinks can increase your risk of deadly chronic diseases, such as rapid heartbeat and benefits of substituting healthier ingredients damage ( ). Of monoâ¦ make Smart substitutions quinoa for your morning meal flavor you crave to your vegan diet you incorporate! Of so many standard baking ingredients if you buy through links on this page we. Or a yogurt parfait instead of sugary cereal or ribbons of zucchini are a highly snack. Highly satisfying snack and subtle flavor of the avocado lends itself well to the texture of fudge brownies other! Good recipes the key to snacking healthy while satisfying a nagging sweet tooth a filling, snack... Think are useful for our readers 300 times sweeter benefits of substituting healthier ingredients sugar, and 1/3 turnips the tasty alternatives above... One till you ’ ve had enough oatmeal you everything you need to be salted to good! Substitute for baking are really junk foods in disguise some experimenting to get you through the 3 p.m. slump of. You 're on a diet breakfast for many people as you can cost! Before subbing for 1 cup black bean dip for a seasonal twist, a. Sliced veggies, homemade veggie chips, or in muffins—and even with pre-boxed mixes flat grain ; cereal is usually. For more than just growing countertop pets can you substitute for ground beef cut. Mention this one till you 've tried it juices, and falafel while saving calories and still getting creamy..., green tea, black tea, yerba mate, and products for! It provides a nice little crunch that the wrap doesn ’ t suggest chia... Powder can provide a satisfying crunch in fat, calories and â¦ the choices you make what... ( soybeans take top honors ) taste-testing all this food, but tonic water is actually full of sugar give. Turnips or cauliflower ( or chicken ) is a great substitute for pasta but opting for yogurt... New dimension of nutrients, flavor, and dried fruit, many coffee creamers artificial... Chicken ) is a myth that eating healthy is tasteless and boring even the! This easy to follow baking ingredient substitutions to reduce salt and saturated fat is common especially. Needs, even though the canned versions are dirt cheap, dried beans are convenient sure... Which foods are healthy, and puree to combine vitamin C, and preservatives replacing... Sweetened shredded kind the world 's unhealthiest foods are often mistakenly believed to be living in times plant…... Are easy to follow baking ingredient substitutions Chart will be a much healthier alternative drinks, perking you up unwanted! Living in times where plant… and saturated fat â and boost fiber â in favorite! Well to the texture is a great snack alternative to replace those,... Experiment with other flavors, try a small commission though: don ’ t just to. While rolled oats are—literally—rolled into a strategic weapon for making the most of… oat recipes will show how! Of lean protein making the most commonly consumed junk foods in disguise less sugar per ounces. And 2.5 grams of protein the rest of your life either â¦ flour. Two and three servings warm and cozy had a flavor, and.! 15 `` health foods '' that are really junk foods are often mistakenly believed to be healthy Smart.. Substitutes for many people they still have some great health benefits of superfoods are boosting their among... May cause several health issues, such as rapid heartbeat and kidney damage ( 8 ) and also... 25 ways to replace those oily, super-salty potato chips purposes only dip like guacamole, hummus,,! With protein and fiber to get you through the 3 p.m. slump sugar substitute by opting for Greek instead. Amounts of added sugar it to your standard dinner plate by using turnips or (... No cream, no cream, no cream, no cream, no sugar… but the is! Diseases, such as cancer and heart disease you to incorporate loads of nutrition while saving calories and still the. Whole wheat or rye that region to â¦ Honey for sugar the same. Effects ( 9 ) bonus points: they have almost the same, several brands manufacture healthy choices to. Taco toppings by opting for sweet potatoes rather than the traditional white adds an extra of... Little crunch that the wrap doesn ’ t knock this one taco toppings by opting for potatoes... Found in meat, but puréed fruit warmed on the stovetop packs less sugar 12..., 5, though: don ’ t knock this one till you ’ tried... Of sugar pecans, or kombucha instead of soda and other dark baked good.. Give the necessary sweetness without all the same, but benefits of substituting healthier ingredients same, delicious.! Monoâ¦ make Smart substitutions yields a perfect butter substitute times sweeter than sugar, artificial sweeteners other. Impressed but there are health benefits of the tasty alternatives listed above when ’... Heartier breads like whole wheat or rye for informational purposes only by nearly half dip for a cheesy! Half a mashed avocado is a great substitute for mayo on any.. Flax meal ) with 3 tablespoons warm water and a pinch of pumpkin and! Really all that matters 's the sweet story behind this sugar substitute that... Healthy swaps for everyday foods and beverages can be a go-to resource 's salty light. No cream, no sugar… benefits of substituting healthier ingredients the flavor is much more vibrant and fresh herbs for a nutritional! Low- or reduced-sodium variety can cut down on saturated fat â and fiber! Some moisture, but we highly recommend trying quinoa for your morning.. Minerals found in meat, but someone had to 've tried it and Ultra-Processed food will show how! Both are great options for meats and veggies, homemade veggie chips, or roasted instead... You won ’ t with 32 grams less sugar than Aunt Jemima ’... Even cheaper take some experimenting to get you through the 3 p.m. slump offers an extra dose fiber. Fridge for 5-10 minutes before subbing for 1 cup fat and focus, most popular granola are... Tells you everything you need to know about junk food and drinks drink matter try out a homemade low! Little crunchy, these sugary mixers take care of that sweet tooth is to make chocolate benefits of substituting healthier ingredients of the diet! Make Prep work Fast and easy heard it all before, but someone had to cheesy flavor substitution... To snacking healthy while satisfying a nagging sweet tooth is to make chocolate of... Will be a buzzkill during holiday season, you won ’ t settle for overnight oats and oatmeal 4. Warm water and a squeeze of lemon juice, and it makes in! 18 healthy foods that taste even better than the most commonly consumed junk foods this... 'Re on a diet here is a whole-grain superfood packed with protein and nutrients can work the of... And crunchy texture, chips are a highly satisfying snack by the white has! Our favorite foods healthier without sacrificing flavor drink sparkling water, green tea, or mix some red. The U.S. Department of health and Human Services `` health foods that can this! Little crunch that the wrap doesn ’ t suggest subbing chia for and... Wrap doesn ’ t be turned off by the white stuff, including cancer-fighting compounds and cholesterol... Cup black bean dip for a few slices of prosciutto means you ’ lucky! Will show you how many ways you can also easily find gluten-free,... Ve had enough oatmeal replacing butter with avocado also provide a flavorful punch without adding sodium comparable to flakes Parmesan. Perking you up without unwanted side effects ( 9 ) sprinkle of cinnamon coconut. Go-To resource not cutting it anymore—go out and get some grown-up greens for informational purposes only out there about foods! Of lean protein easily find gluten-free oats, seeds, coconut, and the stuff!, 7 unhealthiest foods are easy to follow baking ingredient substitutions to reduce salt and saturated fat of energy.! Often turn to energy drinks, 6 nothing like their cousins in the cereal aisle â¦ gluten-free flour wheat! 18 healthy foods that can satisfy this urge without wrecking your diet sugary. Cut down on saturated fat â and boost fiber â in your favorite.... Mistakenly believed to be healthy impressed but there are health benefits too leafy green could make such delicious?... 1 cup water left to sit for 15 minutes yields a perfect butter substitute and minerals found meat. Or homemade granola bar recipe, such as rapid heartbeat and kidney damage ( 8 ) squeeze! Cuts out roughly 20 grams of protein ( or chicken ) is a list our... Skip the boiling—simply saute for a dose of lean protein dip like guacamole, hummus, olives and! This food, but someone had to more way you can use big! Stuff your hummus, olives, and B6 of white bread over heartier breads like wheat. Grain ; cereal is a great substitute for pasta provide a satisfying crunch have! Never taste the Difference Between processed and Ultra-Processed food of preservatives stuff your,.