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10 Healthy Food Swaps

Sometimes, knowing just a few simple food swaps can make a big impact on both your health and energy.

Here are my top 10 favorite food swaps that are both tasty and better for your waistline!

10 fit food swaps eat this not that

Swap It!

Pasta -> Zucchini Noodles

Per ½ cup: 200 calories vs 18 calories

Mayo -> Avocado

Per 1 tbs: 100 calories vs 15 calories

Oil -> Apple Sauce

Per ½ cup: 480 calories vs 50 calories

Plain Yogurt -> Greek Yogurt

Per 1 cup: 6g protein vs 22g protein

Bagels -> English Muffin

Per 1 serving: 480 calories vs 120 calories

Muffin -> Cereal

Per 1 serving: 500 calories vs 150 calories

White Rice -> Quinoa

Per ½ cup: 2g protein vs 6g protein

Flour Tortillas -> Corn Tortillas

Per 1 tortilla: 140 calories vs 60 calories

French Fries -> Baked Sweet Potato Fries

Per 5 oz: 520 calories vs  120 calories

Mashed Potatoes -> Mashed Cauliflower

Per ¾  cup: 120 calories vs 25 calories

Here are some of my favorite healthy recipes that are easy to make,
low in calories and give you an extra punch of protein!

Sweet-Potato-Raisin-Bread-3-Sweet Potato Raisin Bread

Spinach, Mushroom & Gouda Quiche 3Baked Portobello Mushroom & Gouda Quiche

Almond Cupcakes with Strawberry Frosting 4Almond Cupcakes With Strawberry Frosting

Java-Brownie-Bites-4- Java Brownie Bites

Quick-Cranberry-Stuffing-4- Cranberry ‘Stuffing’

Egg-Salad-2-Smokey Avocado and Sun Dried Tomato Egg Salad


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