Top 5 Food Swaps for Nutrition


We asked Health magazine’s nutrition editor, Cynthia Sass, RD, whether she had any go-to food swaps—and she said “So many!” Here are her favorites. These simple switches will boost your fiber intake, cut down on saturated fat, and add disease-fighting antioxidants to your diet. Eat up!

I use bean flour in place of all-purpose flour.

Benefit: A quarter cup of fava or white bean flour tastes the same as all-purpose and packs 8 grams of fiber (compared with less than 1 gram in regular flour) plus protein, minerals, and antioxidants.

I sub avocado for butter.

Benefit: It saves about 75 cals per tablespoon and replaces saturated fat with heart-healthy, monounsaturated fat. I use half a tablespoon of avocado for every tablespoon of butter in brownies and cupcakes—and even spread it on toast.

I upgrade from mayo to hummus.

Benefit: As a sandwich spread, condiment in potato salad, or even as a base for some sauces, this trade slashes 65 calories per tablespoon and adds fiber, protein, and iron without losing that creamy texture.

I use warmed-up frozen fruit instead of jam.

Benefit: A tablespoon of jam has 50 calories, while a half cup of frozen berries (warmed with cinnamon or ginger) has half the calories, no added sugar, and a dose of vitamin C, fiber, and antioxidants.

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