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5 Easy Substitutions for a More Healthful Diet



        By Cindy Vance Brossman, BA


I am often asked by my clients about ways to stay fit and healthy. Although we are all aware of how exercise is an important factor, it is just as important what we put into our bodies. Here are a few easy substitutions I use at home as more healthful choices.

Quinoa Instead Rice or Pasta. Quinoa is high in iron, manganese, phosphorus, magnesium, and zinc, plus it contains high levels of calcium, potassium, and selenium. Overall, quinoa has three to four times more nutrients than brown rice. It is also lower in carbs and higher in protein. I use broth instead of water to add more flavor. https://share.upmc.com/2018/04/quinoa-vs-brown-rice-nutrition/

Greek Yogurt Instead of Sour Cream. Greek yogurt makes a tasty replacement for sour cream. Even better, Greek yogurt is lower in calories and fat and higher in protein than full-fat sour cream. One ounce (28 grams) of regular Greek yogurt contains 37 calories, 3 grams of fat and 2 grams of protein vs. sour cream at 50 calories, 5 grams of fat, and .6 grams of protein. An added plus is Greek Yogurt is fermented so it naturally contains probiotic cultures that strengthen the digestive tract. Some Greek yogurt also boasts added probiotics like Lactobacillus acidophilus and Lactobacillus casei that may help increase the good bacteria in your gut. https://www.healthline.com/nutrition/sour-cream-substitutes#TOC_TITLE_HDR_3

Monk Fruit Instead Of Artificial or Other Sweeteners. Monk fruit is a sweetener derived from small green melon native to southern China. It is sweeter than sugar, but it has 0 calories, does not raise blood sugar levels, and has anti-inflammatory properties. https://www.healthline.com/health/food-nutrition/monk-fruit-health-benefits

Almond Flour Instead of Processed Flour. Almond flour is packed full of nutrients in comparison. It is also gluten free and has a much lower impact on blood sugar levels. Regular white flour is processed and bleached, which reduces its nutritional value. Almond flour may also help lower LDL cholesterol and blood pressure. https://www.healthline.com/nutrition/almond-flour#TOC_TITLE_HDR_6

Avocado & Olive Oils Instead of Corn Oil. Not only is olive oil and avocado oil tasty, one or the other can be used for most cooking purposes. This article gives a nice breakdown of heat temps and oil suggestions as well as health benefits. https://www.healthline.com/nutrition/best-cooking-oils#The-bottom-line

We are always looking for things we can change to improve our heath. Enjoy these easy, tasty substitutions at home and away from home!



Cindy Vance Brossman, BA, is an aquatics fitness instructor of many aqua formats in Wisconsin certified by AEA, AFAA, Aqua Zumba®, Zumba® and Strong Nation™ and the owner of Cindy Vance Insurance and Financial Services Inc. 

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