6 Healthy Food Swaps

White rice. Mayonaise. Soft drinks. Although common, these are often the culprits behind sluggishness, bloating, and weight gain. Thankfully, there are healthier substitutions that are just as delicious—and far more exciting. Try out these surprising health hacks the next time you feel like reaching for a sinful staple.

Looking for some super simple ways to eat better? Make use of these no-fuss tips for a lighter calorie load and a nutrient boost in your everyday food staples!
Instead of: White rice or couscous
Use: Cauliflower
Why? Cauliflower is so much more versatile than we give it credit for! It can be blitzed in a food processor for a lower-calorie version of rice or couscous.
Recipe to try: Mediterranean Cauliflower “Couscous” SaladInstead of: Mayonnaise
Use: Mashed avocado
Why? Whether spread on a sandwich or blended into a dip, avocados make a perfect creamy consistency to replace mayo thanks to their healthy fat content.
Recipe to try: Smoky Avocado Dip or Smashed Avocado ToastsInstead of: Pasta
Use: Spaghetti Squash
Why? Heavy wheat-based pasta dishes can sometimes leave us feeling bloated and sluggish. Keep things light and nutritious by using spaghetti squash instead. Or get creative and make noodles out of other veggies: beets, carrots, zucchini, or yams!
Recipe to try: Zucchini “Spaghetti” with Eggplant Chicken SauceInstead of: Soft drinks
Use: Spa water
Why? It’s no surprise that sugary soft drinks are one of the worst things we can include in our diets. For a refreshing, healthy, and fun alternative with endless possibilities, try making your own spa water by infused filtered tap water with fruits, herbs, and more.
Recipe to try: Minty Watermelon and Cucumber RefresherInstead of: Refined sugar
Use: Dates
Why? Dates are a perfect sweetener straight from nature that work beautifully to replace refined sugar in baked goods. In comparison to other sweeteners, they’re lower on the glycemic index, and are packed with healthy fibre.
Recipe to try: Carrot and Date CupcakesInstead of: Fries
Use: Baked beet “fries”
Why? For a seriously healthy alternative to French fries, try making beet fries in the oven. Not a huge fan of beets? No worries! Try parsnip or sweet potato instead.
Recipe to try: Fish and (Beet) Chips


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