Switch Them Out: 12 Healthy alternatives to your everyday kitchen staples

Sarah Khan

05 Feb 2018

1/12
Kale, Spinach & Dark Leafy Greens
Healthier alternative to: Iceberg lettuce, romaine lettuce & other regular greens

Dark leafy greens like kale and spinach are a healthier alternative (especially for the heart!) to watery greens like iceberg lettuce and romaine lettuce, which lack crucial nutrients.
2/12
Olive Oil Spread
Healthier alternative to: Butter, Margarine

If you can't get enough of bread and butter like we do, an olive oil spread is a game-changing, healthier alternative. Its nutritional contents vary from brand to brand, but olive oil spreads have an average of 65% less saturated fat compared to butter, making it a significantly healthier and less fatty option to your morning kaya toast.
3/12
Ground Turkey
Healthier alternative to: Red meat

Studies have shown that cutting down on your consumption of red meat can significantly reduce your risk of heart diseases. Lucky for you, ground turkey is a tasty white meat alternative and can be cooked in various ways.
4/12
Whole Wheat Bread
Healthier alternative to: White bread

We all love a juicy sandwich - but white bread is unfortunately not the ideal type of carbs for your body. Instead of consuming white, processed flour, opt for whole grains instead. Whole grains (hence its name) contain the entire grain, which means they are more fiber-rich than the white grains, therefore keeping you full for longer throughout the day.
5/12
Avocadoes
Healthier alternative to: Cheese, Mayonnaise, Other fat-rich sauces

Avocadoes contain high amounts of heart-healthy fats your body needs to stay healthy. Try replacing the cheese or other fatty sauces in your sandwiches with the creamy deliciousness of the avocado. Trust us - it's so good, you won't be missing your sinful sauces or cheeses for long!
6/12
Egg Whites
Healthier alternative to: Using a whole egg

Removing the egg yolk from your diet can lower your cholesterol consumption, without losing the flavour of your favourite dishes and desserts, or having to give up eggs entirely.
7/12
Brown Rice
Healthier alternative to: White rice

Brown rice is a healthier alternative to white rice as it retains the bran and the germ n the grains, which contain plenty of nutrients. Being fiber-rich, it also keeps you fuller for longer!
8/12
Extra-virgin Olive Oil
Healthier alternative to: Other cooking oils and salad dressings

If there's anything every discerning kitchen needs (over everything else), it's olive oil - or to be precise, an extra-virgin olive oil. It's a heart-healthy, antioxidant-rich replacement for butter and other cooking oils. Be sure to pick up the highest quality you can find and make sure it's labelled "extra-virgin" as this means it hasn't lost the antioxidants. Besides cooking, extra virgin olive oil is an excellent alternative to cream-based salad dressings.
9/12
Quinoa
Healthier alternative to: White rice

There's a reason why quinoa continues to be touted as the superfood to include in your diet. Being a complete protein, quinoa contains all nine essential amino acids and keeps you full and energised, minus the fats or cholesterol.
10/12
Skim Milk
Healthier alternative to: Whole milk, Heavy cream

If you consume dairy regularly, replace your whole milk in your cereals and heavy cream in baking with either reduced fat or skim milk. For an even healthier alternative, nutritionists recommend replacing dairy entirely with plant-based milks like soy milk, almond milk and even rice milk.
11/12
Greek Yoghurt
Healthier alternative to: Regular yogurt, Ice cream, Sour cream dips

Sneaking Greek yogurt into your diet is an effective way to include gut-loving probiotics in your meals. It's a great and delicious alternative to the sour cream dips you enjoy with your potato chips, a quick and easy breakfast option during those busy mornings, and a healthy alternative to your dessert cravings! Make sure that the yogurt you choose is all-natural and plain Greek, and free of any flavoured fruits or extra sugars.
12/12
Cherry Tomatoes
Healthier alternative to: Sugar-rich, fatty snacks

Not only are tomatoes tasty and flavourful, they're rich in the cancer-fighting antioxidant, lycopene. They make a quick addition to a salad, sandwich and even a rice dish. At work, be sure to switch out your office sweets with these handy, nutritious treats!

Looking to finally start eating healthy and actually stick to it? Here’s how you can make the switch.

Sticking to your healthy new year resolutions isn’t such an uphill task.

In fact, here’s how you can make it stick: instead of swearing by a new diet that completely differs from the one you’re used to eating, make small tweaks to the foods you know you eat regularly. They are often the hardest to give up, anyway!

For one, do you typically copious amounts of butter on your breakfast kaya toast? If yes, opt for an extra virgin olive oil spread! Or do you love sour cream dips for your chips? Why not switch to the probiotic-rich Greek yogurt?

Embracing healthier (yet equally tasty) versions of all the foods you already know and love is the easiest, most fail-proof way to get you eating healthier as you start the new year. Browse our gallery above as we guide you through the 12 everyday kitchen items you can easily swap out with healthier alternatives!

Sarah Khan

Photos: Pixabay

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