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I am a big advocate for making your meals from scratch using basic ingredients which is the best way to fuel your body and fill it with proper nutrition. But even when you are cooking at home there are ways that you can make your favorite recipes a little bit healthier. Trying swapping out some of your not so healthy ingredients with these better options. These changes can help you keep your unhealthy fat and sugar calories down and keep you on your track to better eating.

1. Swap out Pasta for Spaghetti Squash: You can do this with any pasta dish you are making. This helps eliminate added processed carbs. and adds in some extra veggies into your meal.

2. Swap out Sour Cream for Plain Greek Yogurt: You can do this when ever a recipe calls for sour cream. By doing this you will be adding in extra protein to your meal and keeps out the added fat.

3. Swap out Mayonnaise for Smashed Avocado: You can do this with sandwiches, salads, dips, and many other recipes. Avocados are high in fiber, potassium and our a healthy fat to add in to your meals.

4. Swap out White Rice for Quinoa: You can do this swap anytime. Quinoa is a healthy grain and has less calories than white rice. It also has a high count of protein and fiber.

5. Swap out Pizza Dough for mashed Cauliflower:Do this option whenever making your own pizza. Cauliflower will add more vegetables into your diet and it will eliminate the processed carbohydrates from the pizza dough.

6. Swap out Sugar for Unsweetened Applesauce: Use this when baking and it calls for sugar. Unsweetened applesauce contains no fat and is low in calories.

7. Swap out Condiments for Spices: You can do this anytime. Spices are a great way to add flavor to any meal and they add no calories.

8. Swap out Canned Fruit for Fresh Fruit: Do this anytime. Canned fruit has added sugar and preservatives so try and use fresh fruit whenever you can.

9. Swap out Tortillas for Lettuce Leaves: You can do this with sandwiches, wraps, or tacos. Low calorie and carb free alternative to use instead of having the added carbohydrates.

10. Swap out Butter with Olive Oil: You can do this when cooking or sauteing anything on the stove top. Add a small amount of olive oil instead of the butter. The olive oil doesn’t have cholesterol and is will be a healthier option.

Try adding some of these swaps into your diet and let me know what you think of them.

-Shauna

 

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