healthy food swaps that you need to try!

Just a few tips to enjoy the tastes and foods you love without the guilt!


Even with 2% milk and no whipped cream, a quick trip to Starbucks can be a caloric nightmare!! A 16-ounce Frappuccino contains 300 calories, mostly from the whopping 67g of sugar!! Switch to an iced 2% vanilla latte, and save 40g. Skip the flavoring and order nonfat milk for a refreshing sip with only 11g sugar.

Think you’re being Mr. or Ms. Healthy by ordering a bran muffin at Dunkin’ ?!?   Think again!  Muffins can weigh in at 400 calories or more.  Eat your bran with a spoon, using 2/3 cup 1% low-fat milk. Bonus points: 2g more fiber than the muffin and 200mg bone-building calcium.

orangeSkip the 12-ounce glass of orange juice.  Eat an orange instead—one cup of OJ has 24 grams of sugar, more than twice the amount in an orange. Bonus, you’ll add an extra 3 grams of fiber by eating whole fruit.

Calories from cream, brown sugar, and nuts can quickly weigh down an otherwise Steel-Cut-Oatmealhealthy bowl of oats. Add blueberries, a dash or two of cinnamon and almonds.
Another option: canned pumpkin, a dash of cinnamon and a dash of pumpkin pie spices with almonds.  Can you say “pseudo” pie for breakfast?!?!   Yumalicious!


They’re heart-healthy, yes, but peanuts contain 200 calories per ¼ cup. Swap legume for legume with ½ Smoked-Cheese-w-applecup shelled edamame, sprinkled with 1 teaspoon toasted sesame seeds and not only do you lose 100 calories, you gain 4 more grams of protein, too.

Enjoy the cheese you love with apple slices instead of wheat crackers – and up your daily fruit count too! You’ll also save on sodium. Five wheat crackers: 200mg sodium. One medium fresh apple: the big goose egg.

Frozen grapes – nature’s candy! Each one is like a tiny, perfect popsicle! Freeze them in a sealed plastic bag so they don’t dry out.

You can bake high-protein, gluten-free brownies with black bean puree instead of flour.  Another sneaky way to get in the veggies!!  Another baking tip – use unsweetened applesauce in place of oil.


Make your favorite “sandie” on a whole wheat English muffin.  While you’re at it tell mayo to pack itsavacado bags!  Use avocado in its place.

Tuna, chicken or egg salads pair well with greek yogurt instead of mayo!


Swap out the spuds for cauliflower mashed potatoes.  No one needs to know, our little secret! spiralizer
Swap out pasta for spaghetti squash. Or invest in this handy gadget, a spiralizer! Zucchini, carrots, sweet potatoes, butternut squash, and beets.  Also try broccoli!  On their own, broccoli stems aren’t the most exciting things to eat, but when turned into curly noodles, it’s a totally different story.  Another option is Kohlrabi.  Kohlrabi may look funny, but when eaten raw it has a refreshing flavor with a mild, peppery bite. Cut away the skin and start spiralizing this vegetable immediately. It’s perfect in salads.

Broccoli Stem Noodles with Sesame Ginger Dressing

Yield: 4 servings

Fresh low carb noodles made out of broccoli stalks! Paired with an Asian-inspired sesame-ginger dressing, it makes a wonderful healthy salad.


4 large broccoli stems

2 tbsp toasted sesame oil

2 tbsp apple cider vinegar

1 tbsp soy sauce

2 cloves garlic, minced

1 tsp grated ginger

1/2 tsp salt

1/2 tsp pepper

1/8 tsp red pepper flakes

2 tbsp toasted sesame seeds


Wash broccoli stems and trim ends. Cut into noodles using a spiral vegetable cutter (alternatively, you could shave them using a carrot peeler). Place noodles in a large mixing bowl.

In a small bowl, combine sesame oil, apple cider vinegar, soy sauce, ginger, salt, pepper and red pepper flakes.

Drizzle over broccoli noodles and toss to combine. Sprinkle with sesame seeds.

Serves 4. Each serving has 10.04 g of carbs and 3.62 g of fiber. Total NET CARBS = 6.42 g.

143kcal Total fat: 10g Calories from fat: 91 Cholesterol: — Carbohydrate: 10g Total dietary fiber: 4g Protein: 5g Sodium: 322mg

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