Tasty Swaps for a Healthier Diet

Do you want to cut calories and fat without losing flavor? Try a few wholesome food swaps and see how your health improves.

Making simple food changes can help you reach your health goals without sacrificing taste.

• Swap in low-fat plain Greek yogurt for sour cream in dips or over chili.
• Use ground turkey or chicken instead of ground beef in your favorite recipes.
• Swap zucchini noodles or spaghetti squash for pasta in your favorite Italian dishes.
• Use unsweetened applesauce or pumpkin puree instead of oil when baking.
• Switch out mashed cauliflower for mashed potatoes as a side dish, or in recipes like Shepherd’s pie.  
• Swap whole grain or high-protein pasta, like wheat or lentil pasta, for traditional pasta.  
• Use high-fiber quinoa in place of white rice as a side dish or in casseroles.
• Use lettuce leaves or high-fiber wraps instead of white flour tortillas or bread.

Simple changes can add up to quick results.  

Are you searching for food tips to fit your specific dietary needs? Do you have any nutritional goals to achieve? Consider making an appointment with Nutrition Counseling at Chesapeake Regional Medical Center. Ask your doctor to complete the Diabetes & Nutrition Education Prescription and fax it to 757-312-6271 or call 757-312-6673. If you have questions about the program, call the Lifestyle Health & Fitness Center at 757-312-6132.