SWAP THAT!! For Something Healthy

Lisa Austin Nutrition Related Leave a Comment

 What do you suggest for me to start eating healthy?

Please raise your hand if you’ve ever wanted to ask the same question. I remember being in the same place. I wanted to make a change but I didn’t have a clue as to where to start. So many others are in the same boat.

Well, here’s some good news. I am always looking for healthy alternatives to eating some of my favourite things because, well, I just love food so I thought I would share them with you.

With the right tools or foods at your disposal switching a few things can make a huge difference in your energy levels and calorie intake while keeping you fuller longer. Doing that will increase your energy while you burn less consumed calories so that means you will burn more stored fat. Win, win right? Right.

Bookmark this post so you can reference it later. Here is a list of healthier choices that you can implement into your baking or daily routine. I suggest choosing one or two things at a time to swap so you aren’t going to get overwhelmed with the change.


Swap That!

Pasta -> Zucchini Noodles Per ½ cup: 200 calories vs 18 calories
[ut_one_half] spaghetti[/ut_one_half] [ut_one_half_last] zucchini-noodles[/ut_one_half_last] Mayo -> Avocado Per 1 tbs: 100 calories vs 15 calories

Plain Yogurt -> Greek Yogurt Per 1 cup: 6g protein vs 22g protein

Bagels -> English Muffin Per 1 serving: 480 calories vs 120 calories

Muffin -> Cereal Per 1 serving: 500 calories vs 150 calories

White Rice -> Quinoa Per ½ cup: 2g protein vs 6g protein
[ut_one_half] rice[/ut_one_half] [ut_one_half_last] quinoa[/ut_one_half_last]

Flour Tortillas -> Corn Tortillas Per 1 tortilla: 140 calories vs 60 calories

French Fries -> Baked Sweet Potato Fries Per 5 oz: 520 calories vs  120 calories

Mashed Potatoes -> Mashed Cauliflower Per ¾  cup: 120 calories vs 25 calories

Pasta Spaghetti -> Spaghetti Squash Per 2 oz: 200 calories  vs 18 calories

Ketchup -> Salsa Per 1 tbsp: 20 calories vs 5 calories

Oil -> Apple Sauce Per ½ cup: 480 calories vs 50 calories

Sugar-> Apple Sauce Per 1 cup: 770 calories vs 100 calories
[ut_one_half] sugar-485057_1920[/ut_one_half] [ut_one_half_last] apple-sauce-544676_1920 [/ut_one_half_last]

Heavy cream -> Evaporated Milk Per 1 oz: 100 calories vs 42.5 calories


That list can, seriously, go on forever. You can find more ways to substitute here and for baking substitutes here.

If you have ever debated about getting yourself a spiralizer then you will want to check out this fabulous post over at Jen Review where they have a number of mouthwatering recipes that will be sure to have you looking forward to your next meal.

Pick your favourite recipe and start there. See what you can substitute to either lower the fat content which will lower total calories, or increase the amount of what you do need, like protein or healthy fats and omegas.

Having the right information at your fingertips can make the swap so much simpler.

I have already swapped so many of these foods and there will definitely be more to come.

If you know of other foods or other ways you can swap them please share them below. I would love to hear from you.


Need help? Have questions? I’m here to make it easier. If you have questions, then let’s connect. Book yourself a pressure-free, 20-minute Fitness Breakthrough session. I will help figure out what you need in order to become stronger and healthier version of yourself.

 [ut_button color=”theme-btn” target=”_self” link=”http://itfitsme.ca/fitness-breakthrough-session/” class=”text” size=”medium” title=”breakthrough session” ]Fitness Breakthrough Session[/ut_button]

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