Many recipes for our favorite foods contain ingredients with excessive and unnecessary calories and sugar content, adding no additional flavor or benefits.  

Fortunately, many healthy alternatives exist that provide your meals with added protein, vitamins and minerals, while keeping the same great taste.  

 

Olive Oil

Olive oil can be substituted for butter and margarine when “greasing” the pan for eggs, meats and vegetables.  It also can be substituted in most recipes calling for vegetable or corn oil.  

Olive oil has been shown to lower LDL (“bad”) cholesterol levels while raising HDL (“good”) cholesterol levels.

It may even prevent colorectal cancers, the second-most deadly form of cancer in the U.S.

 

Agave Nectar

If you’re looking for an alternative sweetener, agave nectar is a real sugar as opposed to many of the artificial, or non-nutritive, sweeteners available.  

It has a significantly lower glycemic index, but is nearly 40 percent sweeter than most white or brown sugars, so less can be incorporated into baked goods than granulated sugars.

 Egg Whites

Breakfast is the most important meal of the day, so why start if off with foods high in cholesterol and fat content?

Egg whites provide a great amount of protein, but don’t contain cholesterol or any saturated fats. Add some pepper or spices to give egg whites additional flavor.

 

Greek Yogurt

Sour cream and mayonnaise have always been American favorites, garnishing baked potatoes and serving as the main ingredient in deli salads.  

However, aside from looking like pure fat, mayonnaise and sour cream are high in calories and don’t add much flavor.

Greek yogurt, on the other hand, is high in protein and contains little to no fat. Use it to mix in with tuna salad or in a spinach-artichoke dip.

 

Ground Turkey

Lean, ground turkey meat contains a lot less fat than most ground beefs and does not generate harmful free radicals when cooked.

Any of your favorite foods utilizing ground red meat can simply be replaced with ground turkey. Use it for hamburgers, tacos or even meatloaf.

 

Quinoa

As a side, complementing any main meat dish, use quinoa instead of rice. It is a very light, fluffy and tasty grain that is high in iron, protein and B-vitamins.

 

Whole grains

By switching to whole grains in your pasta and bread, you’ll have an easy solution to obtaining the vitamins and minerals, as well as antioxidants near or exceeding levels of those found in fruits and vegetables. Whole grains also contain antioxidants not found in other foods.

Whole grains have been shown to reduce the risk of heart disease, cancer and diabetes.

The fiber from these whole grains will also help you stay full, preventing cravings and continuous munching.

If you’re not ready to avoid  carbohydrates entirely, whole grain supplements are an easy switch. Three servings of whole grains are recommended each day, but as little as one per day has shown to be beneficial.

All of these aforementioned substitutions will yield the same great taste found in all your favorite meals, but unlike their unhealthy counterparts, these ingredients will not add any extra fat and will be filled with essential vitamins.

 

Nick Pisciotta is a molecular biology major who is passionate about diets and excercise programs  to better his health.