5 Great Food Substitutes

Simple changes in food choices can pack a huge difference in your overall health. Most of the substitutes are so easy and incredibly delicious that you will forget about what was once a staple in your diet.


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1. Avocados vs. Mayo

Avocados are packed full of fiber, folate, vitamin B6 and vitamin K. They also are 1/2 the fat and 1/2 the calories! Mash up some avocados and spread it on a turkey sandwich, yummy!


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2. Walnut vs. Croutons

Walnuts add a crunch and so much more. They contain fiber, protein, and Omega-3 fats that protect against heart disease. Throw some of these bad boys in the mix and expect good things!

greek yogurt & cinnamon

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3. Plain Greek Yogurt vs. Sour Cream

I love substituting plain Greek yogurt for sour cream. It really does taste just like it. Put some on the table for taco night or add it to your favorite soups for some creamy goodness. One single serving of Greek yogurt has about 12g of protein and it only has about 1/3 the amount of saturated fat as sour cream.

Olive Oil

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4. Olive Oil vs. Butter

Olive oil is rich in monounsaturated fats which helps lower your total cholesterol. It also helps to wrangle up free radicals in your body. I use olive oil on salads and when I cook. It can be used instead of butter in some baked goods and when roasting veggies.

One More Mosiac

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5. Spaghetti Squash vs. Pasta noodles

Who wouldn’t want to sneak in some more veggies? This may sound crazy, but it is so amazing!! Yes, two explaination points for this one. I stay clear of anything amazingly Italian, I know, that sucks right! It just does not agree with me. So when I learned about spaghetti squash as a substitute for noodles I was filled with joy. All you need to do it cut a spaghetti squash in half and take the seeds out. I usually drizzle, you guessed it, olive oil on it and pop it in the microwave with a damp paper towel on it for about 8 minutes, depending on the size. You can always heat it up longer. You will know when it is done because the “noodles” come right off with a fork. Add some turkey meat sauce and enjoy a veggie as a carb.

Check out Whole Living for some more information on great food substitutes!