Eat This, Not That! Food Substitutes for Everyday Health

Ever crave a juicy hamburger or creamy bite of cheese? How about nachos with sour cream or a Caesar salad with croutons? Sometimes our cravings get the best of us, but they don’t have to.

Beef burger

It is possible to eat the foods that you enjoy while maintaining your health. One of the best ways to accomplish the feat is to use creative, healthy food substitutes in your favorite dishes. Here are five scrumptious and healthy examples of food substitute ideas.

Eat This, Not That!

  1. Avocado for Cheese or Butter


Avocados are a unique fruit that are packed with heart healthy monounsaturated fats (aka “good” fats). In contrast, dairy products come with a substantial amount of artery clogging saturated fats. Next time you want a creamy component to a sandwich, try sliced avocado instead of cheese. And, when a baking recipe calls for butter, substitute an equal amount of mashed avocado to cut calories and boost the nutritional value.

  1. Greek Yogurt instead of Sour Cream or Mayonnaise

tzatziki cetriolo e yogurt

Many local dishes in Greece and Turkey utilize plain yogurt as a base ingredient. Greek yogurt is lower in fat and higher in protein than either sour cream or mayo and makes an awesome substitute as a spread or dip. Buy a container of plain Greek yogurt, squeeze in some fresh lemon juice and you have a tangy food substitute that can be customized with herbs and spices.

  1. Nuts for Granola or Croutons

Oftentimes, granola is chocked full of sugar and croutons are packed with fat; so use a small handful of nuts in salads and yogurts instead. Nuts have a high amount of protein and healthy fats and come in many different varieties. Walnuts, almonds, and pistachios are popular and healthy choices when eaten in moderation.

  1. Ground Turkey or Chicken as a substitute for Ground Beef

“In general, red meats have more cholesterol and saturated fat than chicken… Cholesterol and saturated fat can raise your blood cholesterol and make heart disease worse.”

–      The American Heart Society

Although red meat can be a part of your diet, experts recommend eating more white meats, vegetables and beans than red meat. Next time you get out the grill, try a turkey burger recipe or black bean veggie burger for a satisfying dinner that your heart and stomach can both appreciate.

  1. Leafy Greens swapped for Lettuce


Although lettuce isn’t necessarily unhealthy, it doesn’t have the same vitamins and minerals of darker greens like spinach and kale. Iceberg lettuce in particular is 96% water and has almost no nutritional value besides fiber. Other greens, including arugula and collard greens have fiber too, but they also have a substantial amount of iron and vitamin A.

Drink This, Not That!

Drinking healthy fluids is equally as important as eating healthy foods and Tyent alkaline water is a great choice. Alkaline water is a zero-calorie alternative to sports drinks and sodas with the added benefit of antioxidants.

Deliciousness and healthiness come in one package, Tyent water ionizers.

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2 thoughts on “Eat This, Not That! Food Substitutes for Everyday Health

  1. What’s nice about this is that the healthier options are offered at a variety of price ranges too, so you can get cheap but good stuff.

    1. Hi, Nicole. That’s correct! It’s about finding the healthy options that work for you and don’t break your pocket.

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