Multi-grain bread is healthier than white bread, but not as healthy as whole wheat bread, she added. Most people think that low-fat foods are better, but that isn't always the case, according to registered dietitian Katey Davidson, MScFN, RD. Davidson explained that eating plant-based foods is a good part of any healthy diet.

However, she said that pre-made plant-based burgers tend to be very high in salt, fat, and a long list of ingredients. Instead, she advised making your plant-based burgers from home. Research is starting to show that artificial sweeteners trick our brains into thinking we are eating sugar , but the calories are missing, she said.

This may lead to overeating since our stomachs do not tell our brains we are full, she added. For example, she explained that approximately one inch wrap is around calories and contains only about three grams or less of fiber.

Even a seemingly healthier spinach wrap usually has low fiber content, she added. Cr eam cheese may be a delicious alternative to cheese.

However, Davidson explained that this food item is very low in protein. On the other hand, she noted that an ounce of cheddar cheese, although around calories and nine grams of fat, contains about seven grams of protein. Visit INSIDER's homepage for more. Read next.

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Courtney Leiva. The germ is full of B vitamins, protein, minerals, and healthy fats 1. Whole grains are grains that contain these three main parts in their original proportions 1.

On the other hand, refined grains have had one or more of these parts removed when being processed 1. White flour and white rice are the most common examples of refined grains, having both their bran and germ removed 1. Eating whole grains instead is an easy way to get the most out of your sources of carbs.

You can argue that removing grains altogether would be an even better alternative to whole grains, but to some, this can be both and, in some cases, not realistic. The only exception to this rule is when whole grains cause digestive distress.

Whole grains contain more fiber making it harder to digest for some people. is rice which can be a great alternative for people s. Instead of sugar laden breakfast cereals, opt for things like rolled oats, chia pudding, muesli and fruit.

These alternatives. As an upgrade, pair these foods with protein. Doing so can. While majority drinks are unhealthy for you, studies show that diet sodas support weight loss with reduced sugar content 7. Opt for stevia sweetened pop or fill that pop craving. On ingredient labels, trans fats are often listed as partially hydrogenated oils.

Most margarine contains trans fats, and they are often added to processed foods to extend shelf life. Unlike the naturally occurring trans fats found in dairy and meat, artificial trans fats have been shown to cause inflammation and increase disease risk. Healthy swaps include ghee, avocado oil, olive oil, and coconut oil.

In addition to blood sugar spikes from food, sodas do the same. And fructose is linked to insulin resistance, metabolic changes, and diabetes.

Due to fructose, it does not lower the hunger hormone, ghrelin, or stimulate fullness in the same way as glucose the sugar found in sweet potatoes, for example. Ultimately, sugary soda contains no helpful nutrients.

Need your soda fix? Try Poppi , Olipop , or Zevia. To produce a genetically modified organism—or GMO—scientists take genes from one plant or animal and insert them into the DNA of another.

This technology produces crops that grow faster, larger, and are more resistant to herbicides and disease. It possesses its own built-in pesticide, called Bt. When insects ingest GMO corn, the Bt contained in the corn kills the pests. Although this built-in toxin offers a significant advantage to farmers it eliminates the need to spray crops with pesticides , it also means humans are consuming Bt with every bite of corn.

In turn, GMO corn can cause an immune response in humans. When possible, opt for organic corn or choose tortilla chips made from beans I love Beanitos and tortillas made from an alternative flour like Siete.

Much like GMO corn, GMO soy is a hot topic for debate. Research shows it may contain fewer nutrients and more herbicide residues than conventional soy. The GMO soy consumed by farmed animals is utilized as a source of protein. Instead, it ends up on your plate.

Therefore, be mindful of buying conventional meat. When possible, consume organic soy and aim for minimally processed soy, like organic edamame and tempeh fermented soy. That strawberry swirl fruit-on-the-bottom or chocolate chip crunch topping in your yogurt?

It often packs a sugary punch. In fact, some flavored yogurts contain more sugar in one serving than some candy bars. When in doubt, choose plain, whole milk yogurt or Greek yogurt. While agave nectar may seem like a healthier option, consider this: Your body is well equipped to handle the small amounts of fructose found in fruit, but agave nectar is a different story.

As it turns out, agave has a higher fructose content than any other common sweetener more than HFCS! Stick to maple syrup or honey. For an even lower glycemic option, liquid stevia or monk fruit. Healthy food swaps can still be sweet! This article is for informational purposes only.

It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.

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When in doubt, choose lean cuts of organic deli meat, opt for pasture-raised bacon, and skim the ingredient list for added sugars.

High-fructose corn syrup, also known as HFCS, is a sweetener made from corn starch. In essence, HFCS and table sugar contain fructose and glucose. Your body metabolizes fructose differently than glucose, and consuming too much fructose can lead to health problems.

It increases your risk of fatty liver disease, an excessive intake is linked to diabetes, and it contains no essential nutrients. Instead, swap HFCS for stevia, monk fruit, xylitol, yacon syrup, maple syrup, or honey. Speaking of sugar, artificial sugars are made from chemicals that do more harm than good.

In fact, animal studies have convincingly proven that artificial sweeteners cause weight gain, brain tumors, bladder cancer, and many other health hazards. A few examples are aspartame NutraSweet, Equal, etc.

Ultimately, they provide no nutritional value. My favorite healthy food swaps are honey, stevia, monk fruit, and xylitol. Artificial trans fats are amongst the top foods to ditch. On ingredient labels, trans fats are often listed as partially hydrogenated oils.

Most margarine contains trans fats, and they are often added to processed foods to extend shelf life. Unlike the naturally occurring trans fats found in dairy and meat, artificial trans fats have been shown to cause inflammation and increase disease risk.

Healthy swaps include ghee, avocado oil, olive oil, and coconut oil. In addition to blood sugar spikes from food, sodas do the same. And fructose is linked to insulin resistance, metabolic changes, and diabetes. Due to fructose, it does not lower the hunger hormone, ghrelin, or stimulate fullness in the same way as glucose the sugar found in sweet potatoes, for example.

Ultimately, sugary soda contains no helpful nutrients. Need your soda fix? Try Poppi , Olipop , or Zevia. To produce a genetically modified organism—or GMO—scientists take genes from one plant or animal and insert them into the DNA of another.

This technology produces crops that grow faster, larger, and are more resistant to herbicides and disease. It possesses its own built-in pesticide, called Bt.

When insects ingest GMO corn, the Bt contained in the corn kills the pests. Although this built-in toxin offers a significant advantage to farmers it eliminates the need to spray crops with pesticides , it also means humans are consuming Bt with every bite of corn.

In turn, GMO corn can cause an immune response in humans. When possible, opt for organic corn or choose tortilla chips made from beans I love Beanitos and tortillas made from an alternative flour like Siete. Much like GMO corn, GMO soy is a hot topic for debate.

Research shows it may contain fewer nutrients and more herbicide residues than conventional soy. The GMO soy consumed by farmed animals is utilized as a source of protein. Instead, it ends up on your plate. Therefore, be mindful of buying conventional meat.

When possible, consume organic soy and aim for minimally processed soy, like organic edamame and tempeh fermented soy. That strawberry swirl fruit-on-the-bottom or chocolate chip crunch topping in your yogurt?

It often packs a sugary punch. In fact, some flavored yogurts contain more sugar in one serving than some candy bars. These simple substitutions will add sweetness as well as a boost of fiber and nutrients. Flavor your oatmeal — and make it more filling — by adding creative, non-sweetened toppings , such as sautéed peppers and mushrooms, an egg, and a little cheese.

Smoothies are often loaded with fruit, therefore sugar, and it can be easy to overdo it. Swap a few servings of fruit for veggies instead: Spinach, cauliflower, zucchini, and beets are all great adds.

Sprouted grains are often easier to digest than their non-sprouted counterparts. Sprouting grains also helps them retain more of their minerals, and many are higher in protein and lower in carbohydrates.

Try smashing an avocado or spreading some hummus on a sandwich instead of mayo. You could also try an olive tapenade. All three offer healthy fats as well as fiber. Aiming for more protein than sugar in the morning can help regulate your blood sugar throughout the rest of the day.

All sorts of recipes are available online, but getting more protein in your pancakes is as simple as combining protein powder, eggs, and a mashed banana. Swapping syrup for nut butter or fruit can also minimize the sugar in your toppings.

Your salad will still have crunch, without the added carbohydrates or gluten. Nuts and seeds —think sliced almonds, walnuts, or sunflower and pumpkin seeds — are a great way to add anti-inflammatory fats and minerals to your diet.

Inflammatory, processed vegetable oils and added sugar are often found in store-bought dressings. For healthy fats and tons of flavor, try a combination of olive oil and vinegar or citrus, such as olive oil with balsamic vinegar and basil, or olive oil with lime juice, cayenne, and cumin.

You can purchase pre-made, store-bought versions or make your own. The crust is still compatible with your favorite toppings, but can keep your blood sugar more stable, as well as ease digestive stress for those sensitive to gluten.

Try these healthy pizza ideas. It can be hard to resist the convenience of a candy bar — but it will only lead to a mid-morning or afternoon blood sugar roller coaster. Just be sure to check the label first; many nut mixes are high in sodium and can contain unhealthy oils or added sugars.

Opt for lightly salted mixes or ones where the nuts themselves are the only ingredient. Matcha is still caffeinated, but has less caffeine than coffee.

It also offers antioxidants and can help with detoxification, making it a healthier choice in the morning. One of the best ways to boost your nutritional health is to eat more vegetables. Add more into your diet by making these substitutions. Spiralized zucchini, yellow squash, carrots, and beets can all be substituted for noodles.

Raw veggies offer the same crunch and go great with guacamole, hummus, or other types of dips. Bell peppers, cucumbers, radishes, and carrots are all good options, in particular, for dipping.

Hummus, guacamole, salsa, and baba ghanoush are all common, plant-containing dips. But you can also make tasty dips out of a number of other vegetables, including roasted parsnips, peas, beets, and Swiss chard.

Sweet potatoes are packed with phytonutrients, fiber, and disease-fighting flavonoids — and they can act as a sweet or savory substitute for toast. Top with nut butter, banana, avocado, or a variety of other toppings.

Riced cauliflower and broccoli are becoming increasingly popular replacements for rice, and can be bought pre-riced for you at the grocery store, making it a super simple swap.

Carrots, green beans, zucchini, sweet potatoes — you can make fries out of tons of different vegetables. Tomato sauce is great, and roasted red pepper is also a classic, but there are lots of different sauces you can make from pureed vegetables, such as squash, cauliflower, eggplant — or even avocado.

For recipes that call for a starch, such as soups, try using cauliflower instead. Cauliflower adds creaminess and is full of sulfur-containing phytonutrients that help the body clear out damaging free radicals.

The bacteria in your microbiome play an essential role in your overall health. Foods such as yogurt and kefir are supportive, probiotic options, but they often contain added sugars and sweeteners. Try sauerkraut, kimchi, or fermented pickles for probiotic power. Though not actually food swaps, these final tips can help you move toward a healthier way of eating.

The quality and source of your food is more critical than the number of calories it contains. For example, you could eat a fast-food sausage and egg breakfast sandwich for just under calories, or you could eat three eggs and a half cup of peppers and onions cooked in a healthy oil.

Are you eating something you made or something a company made for you? Simply add three ripened and frozen bananas cut into ½ inch chunks into a food processer or blender. Blend until the bananas are completely broken down and the consistency is smooth, adding a splash of milk as needed to assist throughout the mixing process.

Enjoy right away, place in the freezer for a firmer product, or try one of the 10 nice cream recipes! But by making these individual pumpkin pie tartlets , you can ensure portions are controlled, all while relishing on its heart-healthy ingredients and decadent flavors and only for calories each!

Swapping it out with water not only saves on calories, but contributes to weight loss efforts by controlling appetite, supporting an efficient metabolism, and sustaining life!

Along with consuming the recommended 64 ounces daily, stay hydrated with these 13 ways to make your water taste better! So rather than going for that exceptionally sweet vanilla latte, go for an Americano and add a splash of cream and dash of sweetener as needed, along with a sprinkle of cinnamon.

Unlike fruit juices, whole fruits are rich in fiber and lend greater satiety. So as a healthy food substitute to juice, eat fresh fruit instead your body will be much happier and fuller!

But did you know the average frozen strawberry margarita can contain upwards of to or even more calories in just one serving? But our guilt-free strawberry margarita recipe uses five all-natural and weighs in at just calories per serving! On The Table A collection of knowledge-based articles to inspire overall wellness.

healthy eating. Written by: Sydney Lappe, MS, RDN Updated: June 04, Healthy Food Substitutes for Weight Loss Breakfast 1. Lunch 5. Dinner 8. Snacks Side Dishes Sauces, Condiments and Dressings Desserts Beverages Share this article. You Might Also Like.