Making HealthySubstitutions

VeggieRx Cooking & NutritionLearn more at freshapproach.org/veggierx

Table salt

Chips and dipVeggies and guacamole or hummus. Veggies will fill you up faster

than chips, because they’re packed with healthy fiber.

Instead of.... Try...

Flavored or Sweetened

Yogurt, Chocolate Milk,

Strawberry Milk

Plain, unsweetened yogurt or milk. If you want to sweeten your

yogurt, add fresh or dried fruit, or a little bit of jam or honey.

Cheese

White bread

100% Whole Wheat bread. Make sure you read the label and

look for “100% whole wheat.” Some “wheat” breads do not

contain 100% whole wheat.

Add flavor with herbs and spices instead table salt. Try a squeeze

of lemon juice or a dash of vinegar to brighten up a dish.

Watch your portion size! Cheese packs a lot of calories into a

tiny serving, and it’s often high in sodium, too. A single serving of

cheese is about the size of three dice.

Any food can be part of a healthy diet in moderation. However, some foods are best reserved for special occasions, or as treats. By making

some simple swaps, you can boost the nutrition in your snacks and meals — and get

healthier in the process!

Hummus is delicious with carrot sticks.

Craving sweets? Try yogurt with fresh fruit.

Whole grain bread is delicious & high in fiber.

White riceBrown rice and quinoa are higher in fiber, protein, and vitamins.

They keep you full longer and have a lower glycemic index.

Soy SauceTry low-sodium soy sauce. Just 1 tbsp of regular soy sauce has a

whopping 879mg of sodium!

Store-Bought

Salad Dressing

Make your own! Mix an acid (lemon juice or vinegar) with olive

oil (1 part acid to 2-3 parts oil) with a little salt and pepper or

herbs.

Iceberg LettuceSpinach, kale, and romaine lettuce have far more vitamins than

iceberg lettuce, which is mostly water.

VeggieRx Cooking & NutritionLearn more at freshapproach.org/veggierx

Instead of.... Try...

Ice cream

Ice cream is a treat — which means it’s ok on occasion. Be aware

of your portion size. Instead of sugary toppings, add chopped

fresh fruit or chopped nuts. Better yet, have a bowl of fruit with a

small scoop of ice cream on top!

Serve ice cream with sliced fresh fruit.

Add lemon slices to perk up plain water.

Add veggies to pasta for a healthier meal.

Soda, Juice, or Other

Sweetened Drinks

Water or herbal tea. If you want to add some flavor, add a slice

of cucumber, lemon or other fruit, or some fresh mint or other

herbs. Try sparkling water, too.

French Fries

When out to eat, ask for a side salad instead. At home, make your

own oven roasted potatoes (Cut up some potatoes, put them on a

tray with a little olive oil, and bake at 450°F until ready).

Pasta

Add lots of veggies (sautéed zucchini, onions, mushrooms,

peppers, spinach etc.) to the dish. You’ll end up eating more fiber

and vitamins and fewer calories. Try whole wheat pasta, too.

Mashed potatoes

Add steamed cauliflower or turnips to the mash. Again, this

will add more fiber and vitamins and will reduce the number of

calories in the dish!

Eat fewer slices than you normally would, and add a side salad. If

you’re making it at home, go easy on the cheese and add as many

vegetable toppings as you can!

Pizza

Choose veggie pizza, or serve it with a salad.