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Clean Up Your Diet with These Healthy Substitutions

Swap Sour Cream for Non-Fat Plain Greek Yogurt

The benefit: Your waistline will thank you for this substitution. Substituting non-fat plain Greek yogurt for light sour cream will save you about half the calories. It will also provide you with extra protein and less fat. Try using non-fat Greek yogurt on your tacos or fajitas, or on top of a baked potato.

The comparison:

 

Light Sour Cream (1 oz.) 

Non-Fat Plain Greek Yogurt
(1 oz.)

Calories

39

17

Total fat (g)

3

0

Saturated fat (g)

1.9

0

Protein (g)

1

3

More: 11 Easy Recipes for the Family

Swap Mayonnaise for Avocado

The benefit: Swap high-saturated-fat mayonnaise with heart-healthy avocado when making your favorite sandwich. Avocado is naturally sodium- and cholesterol-free. Although it's a high-fat food, almost all of its fat is the healthy monounsaturated kind. Avocados also provide various vitamins and minerals, such as folate, potassium and vitamins K, C, E and B. Try adding mashed avocado to your turkey sandwich instead of mayonnaise.

The comparison:

 

Light Mayonnaise
(2 Tbsp = 1 oz.)

Avocado
(1 oz.)

Calories

97

45

Total fat (g)

9.9

4.2

Saturated fat (g)

1.6

0.6

Sodium (mg)

202

0

Cholesterol (mg)

11

0

More: 3 Reasons to Eat More Fat

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About the Author

Michelle Ulrich

Michelle Ulrich, MS, RD, CNSC, works as a clinical dietitian at Sharp Memorial Hospital in San Diego, California. She's also the sports dietitian for ETA Coach, an endurance coaching company. She has a passion for food, nutrition and sports.
Michelle Ulrich, MS, RD, CNSC, works as a clinical dietitian at Sharp Memorial Hospital in San Diego, California. She's also the sports dietitian for ETA Coach, an endurance coaching company. She has a passion for food, nutrition and sports.

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