It’s a new year and many are eager to get their diets off on the right foot, perhaps shedding a few pounds, eating better, and making smarter food choices overall. Here’s a list of great, healthy food substitutes for your regular choices to help you meet your New Years Resolution. They are lower in fat and calories, but taste great!
Do you love chocolate milk but don’t like stomach pain and gas afterwards so much? There is a new healthy option available and it is not soy! As a lactose intolerant woman, I usually drink soy and rice milk, but my last pick is wonderful, especially in chocolate and it’s almond milk! It tastes so clean and I would swear I was actually drinking! You’ll want to look in your grocery store’s dairy, organic, or healthy box. They also offer a stored brand, but the refrigerated one is the best. This delicious treat is from the nut makers, Blue Diamond Natural Almond Breeze. Even if you are not lactose intolerant, it is only 120 calories and less fat than soy, so drink!
Do your kids love grilled cheese sandwiches but avoid them because of the lactose? A great option for cheese slices are the ‘veggie slices’ found in the veggie section of the dairy box and / or produce area. They offer flavors like cheddar, mozzarella, American, jalapeño, smoked provolone and the best part is that they are low in calories, cholesterol free and have 0g of trans fat! The Veggie Slices brand also offers regular ‘cheese’ bricks as well as shredded bricks and they are all fantastic, I would swear they are dairy!
Avocado is a great delicacy and when you want to whip up some guacamole or just put some slices on your salad, it’s good to know that there is a low-fat option. A large avocado with the trademark “SlimCado” allows you to eat this wonderful fruit (that’s right, if you didn’t know, avocado is actually a fruit!) Without piling on calories. It is still meaty like a regular avocado, but it has a slightly higher water content, so it is best used in guacamole. These are about 3 times the size of a regular one and a little can go a long way.
Canned fruits and vegetables, if you’re not careful in your selection, can have a ton of syrup, sugar, and salt! This is not good if you are looking to make healthier choices. However, you have options! Fresh is always best if you can get it and if it’s affordable, next best is frozen as it has been shown to have all the nutrient content fresh, with the last one being canned. With the economy pushing grocery prices to a record high in recent years, more people are turning to canned goods. Look at the label and make sure it has no added salt or sugar. When looking at the ingredients, you’ll want to avoid anything that has syrup, corn syrup, fructose, sucrose, or added sweeteners. These add unwanted sodium and calories that are not necessary. If you can’t get any without these ingredients, be sure to drain the juices and wash the contents well before using.
Are cookies your weakness? Like many, cookies are a favorite treat and comfort food. After all, most are loaded with butter, margarine, or some kind of hydrogenated oil, lots of sugar, and often white flour. There are many new healthy organic and non-organic options that include whole grains, much less sugar, and healthier oils. A great one that I adore is the Kashi TLC cookie. They are chewy but add some crunch and one cookie is enough for me so a box can go a long way. Flavor options are mixed nuts, oatmeal, dark chocolate and oatmeal, flaxseed with raisins. These powerhouses offer low sugar, seven whole grains, 0g cholesterol, 3g fiber, and only 130 calories per large cookie!
If you enjoy popsicles and sorbets as a fun fruity delicacy, here’s an easy recipe to make at home to avoid paying a premium for healthy packaged options at the grocery store. I really like Edy’s fruit bars and they are a great and fantastic option! However, with its recent price increase, I refuse to pay its current price of $ 4, so I am making my own. I have small Tupperware cups with lids (about ¾-1 cup full). Use whatever fruit you have or buy fresh or frozen fruit. My favorite is the blueberry and mango. I put frozen blueberries and store bought 100% pure frozen mango pulp in my food processor. Give it some legumes until it’s really smooth and then pour into the cups to freeze. This is great for kids! No added sugar, no fat, just 100% fruit, and SO delicious! You could try bananas, strawberries, raspberries, kiwis, blackberries too! For something spicy, add a little orange or pineapple juice. You don’t need ice cream sticks, you can eat it out of the glass with a spoon.
Vegetables and dressing can be a holiday staple and may seem healthy until topped with a dressing that is usually high in fat, salt, and is usually made from dairy. If you haven’t tried it or are used to buying it from the grocery store, now is the time to make your own hummus! The main ingredient in hummus is chickpeas, also known as chickpeas. You can buy a can, drain them, wash them and then pour them into your food processor with a clove of garlic, a little pepper and a little sea salt to taste and a little tahini. I only use what I have around the house so I usually end up using ground cumin which tastes good too. Add a tablespoon of olive oil and press until smooth and creamy in appearance. Hummus is great as a spread on crackers, bread, or vegetable dip, and can be eaten by anyone, whether they are vegan, vegetarian, or lactose intolerant.
