6 healthy food substitutions to try today

6 healthy food substitutions to try today

At Skinny & Co., we believe that all products you put in and on your body should be ones that make you feel better, that are natural (when possible), and that promote the healthiest lifestyle possible. We do what we can by not including any junk in any of our products, but we aren’t alone in this; there are plenty of other things a person can do to ensure a healthy lifestyle.

Eat this, not that

In today’s blog, we discuss healthy cooking swaps that help you save on calories, sugar, fat, salt, throughout the day.

Eggs in baking

Eggs are a staple in baking, and while healthy, they can contribute to a higher fat and caloric intake when consumed in your baked goods. Replace one egg with one tablespoon of ground flaxseed whisked with three tablespoons of water. This is substitution is also great if you’re trying a vegan diet.

Sugar in baking

Do your baked goods really need all that sugar? Chances are that they don’t! Replace the called-for sugar with half of that amount. If you’re afraid your baked goods won’t be sweet enough (or if trial and error has confirmed as much), you can add vanilla, nutmeg, or cinnamon to intensify the sweetness offered from the reduced amount of sugar you used.

All-purpose, plain flour

The fact of the matter here is that all-purpose flour (or white flour) is stripped of its nutrients and fiber that is found in whole-wheat flour. Replace half of the called-for all-purpose flour with whole wheat flour. You’ll just want to know that whole wheat pastry flour is less dense that other flour; this makes it ideal for softer products like cakes and muffins but could result in a different texture for other baked goods.

Sour cream or mayonnaise

Who can deny the extra tasty quality sour cream and mayonnaise can add to a dish? Unfortunately, these condiments are packed full of fat. Replace sour cream or mayonnaise with the same amount of fat free, plain Greek yogurt. This healthy alternative is just as thick and creamy but contains less fat and more than double the protein of sour cream or mayonnaise.

Seasoning salts

Seasoning salt such as garlic salt, celery salt, and onion salt can really increase your sodium intake, which can be bad for your health and slow down weight loss. Replace seasoning salt with herb-only seasonings like garlic powder, celery seed, or onion flakes, or finely chopped herbs, garlic, celery, or onions. These alternatives provide the flavor you’re looking for without all that extra sodium

Butter or cooking oils

While it is important to include fats in your diet, there are certain fats that only really serve to increase your calorie intake and make you food less healthy. Replace fats and cooking oils with coconut oil at a 1:1 ratio. You’ll just want to be aware when baking, however, that butter has a higher water content than coconut oil, which means these fats behave differently when combined with other ingredients. (Head here to stock up on the purest coconut oil on the market.)

Final thoughts

While leaving a healthy lifestyle is a good idea for anyone, it’s important to recognize that everyone has different needs and tolerances when it comes to food. If you aren’t sure if these or other food substitutions are right for you, we recommend reaching out to your doctor or a nutritionist.

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