One of the best things about home cooking is that you can make just about any dish healthier with some simple substitutions. We predict you won’t have to sacrifice flavor or satisfaction. In fact, in many cases you’ll find that the healthier ingredients enhance the flavors of your favorite dishes. On the next slides we highlight 12 super swaps to boost nutrition while slashing calories, sugar and saturated fat.
1. Two Egg Whites Instead of a Whole EggWith 17 calories of pure protein, egg whites are a dieter’s best friend. Studies show that a breakfast that provides 40 percent of calories from protein is more effective at increasing fullness and reducing hunger, compared to a standard cereal breakfast with 15 percent of calories from protein. Research in the journal Obesity found that eating more protein at breakfast can help you eat less at your next meal, reduce cravings for unhealthy foods, and make it easier to stick with your diet. Egg whites are perfect to incorporate into your favorite breakfast recipes, like veggie scrambles, frittatas and omelets.
2. Avocado Instead of Mayonnaise Avocado is a terrific source of heart-healthy monounsaturated fat. Research shows that a diet rich in monounsaturated fat helps to drive down cholesterol and triglyceride levels, plus reduce the risk of type 2 diabetes. This makes avocado a terrific substitute for artery-clogging, high-calorie mayonnaise, which clocks in at 188 calories and 20 grams of fat for just 2 tablespoons – yikes! Instead of making tuna, chicken, or egg salad with full-fat mayo, mash in some avocado for a heart-healthy spin on your favorite classics.
One serving of avocado (about 1/5 of a medium avocado) contains only 50 calories, so it’s definitely a smart swap if you’re watching your waistline. The smooth texture and delicious flavor of avocado makes it a delicious addition to your favorite meals and snacks, and also makes for a great sandwich spread or salad topper.