appleA friend asked me to write about healthy food substitutes. If you are on the road to healthy eating, yet still have a few favorite unhealthy foods that you have no idea how to substitute, read on. Are there any healthy food substitutes I forgot to include?

Baby Food:   Studies have proven early food experiences to play a key role both in forming lasting taste preferences and in pre-setting metabolisms. If babies taste a food six to ten times, they are more likely to develop fondness for it later. Foods for babies should be things we want them to like down the road. So, toss the rice cereal and the jars and give your baby some real food. For more, read my article on baby food here.

Diet Sweetener: Stevia.

Bacon: Bacon is just not a healthy food, any way you twist it. And neither is its vegan brother Fakin’ Bacon (it has way too much sodium.) You can play with turkey bacon for a while, but tossing bacon out of your diet, except for special occasions, is the best option.

Cream cheese: Blend a block of tofu with a  handful of cashews and 2 tbsp. of olive oil. Add a pinch of sea salt or spices.

Ground beaf: Ground white meat like turkey or chicken, pureed beans, tofu with tamari or Bragg’s amino acods and a dash of steak seasoning.

Meat as a main dish: Serve a palm-sized portion of meat three times a week and surround it with a salad and a vegetable dish.

Cream: In coffee or tea -switch to (preferably) non-dairy milk. In cooking and baking, pureed soft tofu with 1/2 cup of soy milk and 2 tbsp. of olive oil per block of tofu.

Cheese: Nutritional yeast flakes, mixed with olive oil and a neutral vegetable puree, such as carrot or pumpkin. Unsweetened applesauce, mixed with nutritional yeast works, too. In cooking, pureed tofu is a decent substitute sometimes.

Margarine: Throw this one out of your fridge! In my opinion, margarine is unhealthy food number one.  Butter or ghee or coconut oil are better. In cooking and baking, olive oil works, too.

White bread: Whole wheat bread with less than five ingredients. Sprouted bread, rye bread, gluten-free bread are fine, too.

White Pasta: Quinoa pasta is my favorite, but rice pasta is great, too. Whole wheat pasta is fine.

Lettuce: Dark leafy greens, like arugula and kale.

Mayonnaise: Vegenaise works, but in ideal life you shouldn’t eat mayonnaise.

Milk: Almond milk

Bread Crumbs: Put some Ryvita crackers in a food processor.

Fruit-flavored yogurt: Mix plain yogurt with fresh fruit.

Syrup: Unsulphured molasses, rich in iron, calcium, magnesium and many vitamins or agave syrup, pure organic maple syrup.

Salad dressings: Olive oil, sesame oil, sunflower seed oil, flaxseed oil lemon juice, orange juice, tahini.

Soy Sauce: Bragg’s Amino acids, Low-sodium Tamari sauce

Pizza: Put a few veggie slices on a Ryvita cracker, sprinkle with a bit of olive oil and add cheese, or add a nutritional yeast flake mix.

Potato Chips: Try to snack on almonds.

Sugar: Agave syrup, stevia, molasses, maple syrup, bananas, dry fruit (raisins, dates.)

Salt: Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends. Umeboshi plum paste is a great anti-acidic salt substitute, too.

Canned creamy soup: Pureed tofu, carrots or potatoes, added as thickening agents to vegetable soup.

 This post was written as part of NHBPM – 30 health 

posts in 30 days:


About Dr. Anastasia

Dr. Anastasia Halldin holds a Ph.D in holistic nutrition. She is a homeschooling mother of four boys and a girl. Dr. Anastasia starred on a yoga TV show. She also produced and appeared in thirteen yoga DVDs. Dr. Anastasia speaks four languages and loves doing crafts with her children. She adores sharing her easy healthy family recipes with other mothers.
Posted in: Food, Nutrition
Bookmark the permalink.

One Response to Healthier Food Substitutions

  1. This is an amazing and informative post!! I love it!!! Perfect for someone just getting started with healthy eating!!!

Leave a Comment