Get Healthy in 2023: Healthy Substitutions

Learning to incorporate gradual changes is half the battle when it comes to changing eating habits. Very few people have success when they plunge right into the deep end. Nothing changes overnight! Allow yourself to take baby steps towards your goal –it’s more likely to stick and you won’t feel like you are being deprived.

One small way to start eating better is to make substitutions for some of your favorite not-so-healthy pantry items. While pasta, rice and processed foods are convenient for that post-work dinner rush, there are other options that won’t send you spiraling to a guilt gym session and won’t add too much time to your nightly routine. Give these alternatives a try.

1. Pasta

Pasta has become a staple in the American diet, and for a good reason. It’s cheap, cooks quickly, and keeps you full; where it lacks is nutritional value.

Try using spaghetti squash, zucchini, or chickpea pasta for a quick and healthy alternative. Even switching to whole wheat pasta will go a long way.

Tried all these and still can’t give up the noodles? That’s alright. Use your pasta as a carrier for other nutritional ingredients. Add vegetables, mushrooms, and herbs to add an extra boost.

2. Potatoes

French fries, mashed potatoes, home fries—is there anything a potato can’t do? Don’t despair, there are delicious options out there that will make giving up potatoes a little less painful.

Try subbing cauliflower, turnips, celery root, or radishes for potatoes. Cauliflower mash or roasted radishes make a great side dish and don’t take any longer preparing than potatoes.  (Still don’t want to give up potatoes? Opt for a sweet potato for more antioxidants)

Love the convenience of instant mashed potatoes? Look in the freezer section for premade cauliflower mash.

3. Rice

Rice is another inexpensive, hearty side that can be whipped up relatively quickly. Just a walk down the aisle in the grocery store and you’ll find every variation from white rice to Spanish rice and almost all come in a “quick” package to make dinner time a breeze.

For just a few extra minutes, try making some quinoa instead. Quinoa is an excellent source of fiber and protein—and is equally as satisfying as rice.

Other options include riced cauliflower, farro, or, when all else fails, brown rice.

 4. Sugar

Sugar is one of the most addictive ingredients and is a common cause of several health issues. Cutting out or cutting back on sugar is always a good idea.

If you need a little sweetness, try using an alternative low glycemic sweetener, such as monk fruit. Monk Fruit has grown in popularity over the last few years and can be found in most grocery stores. Look for “1-to-1” on the label to avoid hassling conversions.

5. Chocolate

Who are we kidding? Nothing can beat chocolate. Try to indulge in dark chocolate when you can and look for organic to avoid any unwanted chemicals or GMO ingredients.

Looking for recipe inspiration? Checkout the Pocono Organics Recipes page.