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Better-For-You Food Swaps for 2018


A fresh new year calls for an equally fresh look at healthy eating. However, Giant Eagle understands that eating a fat-free or low-fat version of a favorite food can be unappealing. So here’s a list of better-for-you foods you can swap in for others that are nutritious and tasty.


Download a graphic of the most common food swaps here!


Original Ingredient
Ingredient Swap
You will cut way down on the calories. Try stirring oats into yogurt.
Sour Cream
Plain Greek Yogurt
You’ll save on calories, and the rich, creamy yogurt still adds tang and texture similar to sour cream. It’s perfect for baked potatoes, burritos and black bean soup.
Mashed Potatoes
Mashed Cauliflower
Not only does this “skinny starch” deliver fewer calories than potatoes, 1 cup of cooked cauliflower provides 90% of the daily value of vitamin C.
Spaghetti Squashor Zucchini Ribbons
Using these instead of pasta will reduce the calories and carboydrates significantly. Just remove the smd-trands from cooked spaghetti squash or simply sauté the zucchini ribbons.
Toasted Walnuts
Walnuts not only have less carbohydrates compared to croutons, they’re also the best plant source of Omega-3 fatty acids, a good-for-you, heart-healthy fat (2.5 grams per ¼ cup serving)
Salad Dressing
Balsamic Vinegar or Lemon Juice
Drizzling either or both of these over your salad offers the best option for a tasty dressing. They’re both low in calories and contain no fat.
Ground Beef
Lean Ground Turkey Breast
Ground turkey breast contains less saturated fat than 85% lean ground beef and can be substituted easily for beef in most recipes.
Quinoa contains less carbohydrates and more protein than a comparable amount of btdn rice. Plus, it offers up more fiber, which can help you stay full longer.
Leaf Lettuce
Great as wraps for burritos or shells for tacos, 1 outer leaf of red or green leafed lettuce is an excellent source of vitamin A.
Black Bean Puree
It’s a great way to boost protein and fiber in your brownie recipes. Swap out 1 cup of flour for 1 cup of black bean puree (approximately one 15 oz. can, drained and rinsed).
Oil or Butter
Unsweetened Applesauce
Applesauce provides the same consistency and adds a hint of sweetness without the fat, which works well with any sweet bread or muffin recipe – even with boxed mixes.
Bread Crumbs
Crushed Flaxseed or Fiber Cereal
With a similar consistency, these fiber packed swaps can be a tasty alternative to breadcrumbs. md-try mixing them with fresh herbs and seasoning to use as breading in recipes.
Avocado Mash
Mashed avocado is creamy and rich, and it has a unique nutty flavor. Plus, it contains heart-healthy unsaturated fats.
Heavy Cream
Evaporated Skim Milk
Swap 1 cup of cream for 1 cup of evaporated skim milk in most soup recipes.
Banana Mash
The consistency is similar to butter with the added benefit of potassium, fiber and vitamin B6. Start by using half the butter and replacing the other half with mashed bananas in baked good recipes.
Chia Seeds Mixed with Water
For those who are cholesterol-conscious, combine 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes. This provides a 1-to-1 egg substitute for baking.