Making easy swaps can keep the flavor in your meal without all the calories.
Simple Swaps
| Choose: | Instead of: |
|---|---|
| Air popped popcorn | Potato chips |
| Baked sweet potato fries | French fries |
| Plain yogurt | Sour cream |
| Greek yogurt | Mayo (in tuna/chicken salad) |
| Nuts | Croutons (in salad) |
| Avocado spread | Mayo |
| Sliced tomatoes | Tomato sauce (on pizza) |
Mom tip
“I started eating salsa on my salad one time when we were out of salad dressing, and I liked it so much I kept doing it.” –Nancy
Healthier Salad Dressing
Salads are a great way to get your vitamins and fill up your family. But bottled salad dressing can have lots of fat, sodium, and calories. Try using salsa instead of dressing. Or squeeze lemon or lime juice over your salad. If you use bottled dressing, choose a light one made of oil and vinegar and use 2 tablespoons or less per serving.
Make Your Own Dressing
In a small bowl, combine and whisk:
- 2 tablespoons of vinegar or juice (lemon, lime, or orange)
- 6 tablespoons of oil (olive oil, vegetable oil)
- Your favorite herbs and seasonings. Try:
- Garlic powder
- Ginger
- Fresh or dried herbs
- Chili powder or cumin
- Dijon mustard
- Honey or maple syrup
- Add some Greek yogurt or low-fat buttermilk to make a creamy dressing
Southern Food Swaps
| Choose: | Instead of: |
|---|---|
| Smoked turkey or turkey sausage (90% lean or more) | Bacon or pork sausage |
| Low-fat milk, buttermilk, almond milk, or coconut milk | Whole milk |
| Herbs and spices, healthy options: garlic powder, onion powder, salt-free Cajun seasoning, smoked or sweet paprika, and crushed red pepper | Salt |
| Hot sauce | Ketchup or high-sodium condiments |
| Low-sodium stock | Regular stock |
| Roasted vegetables like sweet potatoes and okra | Fried veggies |
| Olive oil or canola oil | Butter or lard to season or sauté foods |
| Unsweetened applesauce | Butter, shortening, or oil in baked goods |
| Oven or pan-frying | Deep-frying |
Want to make your Southern cooking healthier? Try these swaps!
Mexican Food Swaps
Whether you are eating out or cooking at home, little changes add up to make a big difference.
| Choose: | Instead of: |
|---|---|
| Pico de gallo or salsa | Queso or shredded cheese |
| Baked tortilla chips or veggie dippers | Fried chips |
| Soft tortillas | Crispy fried shells |
| Corn tortillas | White flour tortillas |
| Black or pinto beans | Refried beans |
| Salsa | Ranch salad dressing |
| Chicken fajitas, bean burritos, or fish tacos | Crispy tacos or deep-fried dishes |
| Salad or grilled vegetables on the side | Rice |
| Fresh fruit for dessert | Desserts full of sugar |
Mom tip
“I always put applesauce in my cakes. It makes them moist, and I use less oil.” –Trisha
Choose This, Not That
Food substitutions are an easy way to eat healthier.
