Replace This With That – 4 Healthy Food Substitutions

Hello, all. Today I’m going to share my own small “Eat This, Not That” with you. These 4 healthy food substitutions should be relatively easy for everyone to incorporate into their diet. They are simple and you won’t have to make a huge lifestyle change to get used to them!

1. Replace vegetable/corn oil with olive oil. Vegetable oils contain a lot of omega-6 fat, which most Americans already get too much of. Olive oil contains the least saturated fat and has a high monounsaturated fat (the good fat) content. This helps reduce your risk of heart disease. Olive oil is also more natural compared to vegetable oil.

2. Replace pastries, cookies, and cakes with fruit, almonds, and granola. If you’ve got a sweet tooth, replace unhealthy pastries and sweets with naturally sweet alternatives like fruit and granola. Sweets are usually just empty calories, but with a piece of fruit you can get that dose of sugar along with some vitamins and nutrition at the same time. Add some peanut butter if you want it to feel a bit like a treat.

3. Replace salad dressing and croutons with avocado, dried cherries, cranberries, or strawberries. We all need some flavor in our salads (if you can down plain lettuce then more power to you), but high fat condiments like dressing and croutons do nothing for our health. Consider topping your salad with healthy fruits and veggies like avocado, cherries, and strawberries instead of high fat alternatives like ranch dressing and cheese — this way, you’ll still get some flavor without tarnishing your healthy eating plan.

4. Replace potato chips with nuts, seeds, or dried fruit. Though delicious, potato chips contain high amounts of BHT, trans fats, empty calories, and sodium. A good alternative to the Lays are some dry roasted nuts. Nuts are high in calories, but they’re very good for you — they can help lower cholesterol, they contain GOOD fats (mono- and polyunsaturated fats) and contain omega-3. Just be sure to get the no salt variety. Dried fruit can also be good if you still want that crunch. Be mindful of dried fruit though — it’s often laced with added sugar and doesn’t contain the Vitamin C that fresh fruit does. It is still high in fiber, though.

FIT You Will Make You SucceedI have many more tips on healthy food substitutions and how to live a healthy lifestyle available in my book, “F.I.T. You Will Make You Succeed.” If you’re interested, it’s available for sale on Amazon here.  Start laying the groundwork today for a healthier you tomorrow.  Whether it’s exercise or eating habits that hold you back, this book can help you make positive changes right away.

Comments, questions, or suggestions for The Healthy Trucker?


This entry was posted in Meal Tips and tagged by Rob Martin. Bookmark the permalink.

About Rob Martin

My name is Rob Martin and I'm a Certified Strength and Conditioning Specialist (CSCS). I train athletes of all levels and assist people who want to get in shape and/or lose weight. I am the author of the book F.I.T.: YOU Will Make YOU Succeed. I am also the creator of iLog1, an iPhone app that helps people track lifestyle habits in order to move toward healthier living. I look forward to sharing my knowledge with you here at The Healthy Trucker!