There is room for all foods, even baked goods, in a healthy eating pattern. There are 4 different color combinations of the baking substitutions chart (just like the kitchen conversions chart) for you to choose from. #1 Replace White Rice with Quinoa. Get better. Peanut Butter. Besides sour cream, use it in place of mayonnaise, oil, butter, cream cheese and buttermilk. Share on FacebookShare on Twitter, SEA SALT, CELTIC SALT, HIMALAYAN PINK SALT, HERBS/SPICES (MINT, ROSEMARY, NUTMEG, BASIL, CARDAMON, CHILI/CAYENNE, CINNAMON, CHIVES, CORIANDER, DILL, CUMIN, GINGER, OREGANO, PAPRIKA, PARSLEY, SAGE, TARRAGON, THYME & TURMERIC), ONIONS, GARLIC, CELERY, SALSA, CHUTNEY, INFUSED OILS, BALSAMIC VINEGAR, APPE CIDER, WINE, CITRUS JUICES (LEMON, LIME, ORANGE), RICE VINEGAR, APPLE CIDER VINEGAR, SALT FREE SEASONING MIXES OR HERB BLENDS, VANILLA, COCONUT PALM SUGAR, RAW PURE HONEY, MANUKA HONEY, SUCANAT, DATE SUGAR, XYLITOL, MOLASSES, PURE MAPLE SYRUP, STEVIA, RAPADURA SUGAR, AGAVE NECTAR, BROWN RICE SYRUP, YACON SYRUP, LEMON, UNSWEETENED APPLE SAUCE, RAISINS, CINNAMON, CRANBERRIES, GRAPEFRUIT, LIME, PUREED BANANA, APRICOT PUREE, UNSWEETENED COCOA POWDER, FRESHLY SQUEEZED ORANGE JUICE, 100% WHOLE WHEAT PASTA, SPELT PASTA, RYE PASTA, BUCKWHEAT PASTA, BROWN RICE PASTA, QUINOA PASTA, SOBA NOODLES, KHORASAN PASTA, CUCUMBER NOODLES, SWEET POTATO NOODLES, BEET NOODLES, CARROT NOODLES, APPLE NOODLES, SHIRATAKI NOODLES, BROCCOLI SLAW, BLACK BEAN SPAGHETTI, ZUCCHINI NOODLES, SPAGHETTI SQUASH, CAULIFLOWER RICE, SHREDDED CABBAGE, COLLARD GREEN WRAP, TEMPEH BREAD, PORTOBELLO BUNS, LETTUCE WRAP, CABBAGE WRAP, CAULIFLOWER BUNS, BROWN RICE WRAPPERS, SWEET POTATO BUNS, EGGPLANT BUNS, FRUIT BUNS, NORI WRAP, EZEKIEL BREAD, RYE BREAD, 100% WHOLE WHEAT BREAD, BROWN RICE BREAD, CHICKPEA BREAD, CORN TORTILLAS, CAULIFLOWER FLAT BREAD OR PIZZA CRUST, BROWN RICE, POTATOES, QUINOA, WHOLE WHEAT, BROWN RICE, COCONUT, ALMOND, MILLET, SOY, AMARANTH, ARROWROOT, BUCKWHEAT, OAT, CHICKPEA, RYE, HEMP, QUINOA, CHIA SEED, SESAME SEED, SPELT, FLAX SEED, SUNFLOWER, SPROUTED GRAIN, BLACK BEAN, BROWN RICE, WILD RICE, QUINOA, BULGAR, BARLEY, BUCKWHEAT, CAULIFLOWER, COUSCOUS, BLACK RICE, PURPLE RICE, RED RICE, REAL BUTTER, COCONUT OIL, EXTRA VIRGIN OLIVE OIL, FLAXSEED OIL, MASHED AVOCADO, MASHED BANANA, PUREED PRUNE, PUREED PUMPKIN, UNSWEETENED APPLE SAUCE, SOAKED CHIA SEEDS, GREEK YOGURT, OLIVE OIL, HUMMUS, GUACAMOLE, VINAIGRETTE DRESSINGS, ALMOND BUTTER, CASHEW BUTTER, TAHINI, MASHED AVOCADO, PESTO, ALMOND BUTTER, NAYONAISE, OLIVE OIL MAYO, MUSTARD, OMEGA 3 ENRICHED EGGS, FRESH FARM EGGS, ORGANIC EGGS, TOFU, APPLE SAUCE, BANANA, PUMPKIN, FLAX MEAL, CHIA SEEDS, NON DAIRY YOGURT, PRUNES, OLIVE OIL, NON GMO CORNSTARCH, AGAR, PUREED FRUIT, SOY FLOUR, VINEGAR, a) 2 heaped tbsp potato starch or arrowroot powder, f) 1 tbsp ground flaxseeds + 2-3 tbsp warm water, h) 2 tbsp vinegar dissolved in 1/2 cup water, i) 1/4 cup fruit puree + 1/2 tsp baking powder, RAW MILK, FLAX MILK, COCONUT MILK, ALMOND MILK, RICE MILK, HEMP MILK, OAT MILK, HAZELNUT MILK, CASHEW MILK, MACADAMIA MILK, RAW MILK CHEESE, ORGANIC CHEESE, FULL FAT REAL CHEESE, NUT CHEESE, NUTRITIONAL YEAST, TOFU, SOY,  RICE OR ALMOND BASED BLEND, GREEK YOGURT, SILKEN TOFU, QUARK CHEESE, SOY YOGURT, KEFIR, HUMMUS, GUACAMOLE, PUREED BLACK BEAN, ALMOND BUTTER, CASHEW BUTTER, PUMPKIN SEED BUTTER,WALNUT BUTTER,TAHINI PASTE, HUMMUS, ORGANIC PEANUT BUTTER, EXTRA VIRGIN OLIVE OIL, COCONUT OIL, AVOCADO OIL, FLAXSEED OIL, HEMP OIL, MACADAMIA OIL, SESAME OIL, PISTACHIO OIL, GRAPESEED OIL, UNSWEETENED APPLE SAUCE, MASHED BANANA, VIRGIN COCONUT OIL, VIRGIN PALM OIL, CLEAN LARD OR TALLOW, NON GMO CORNSTARCH, SPROUTED WHEAT FLOUR, ARROWROOT, FLAXSEED, TAPIOCA STARCH, RICE STARCH, POTATO STARCH, RICE FLOUR, CAULIFLOWER, TURNIP, SWEET POTATO, CELERY ROOT, BROCCOLI, CARROTS, EGGPLANT, OR COMBINATION OF RUTABAGA, PARSNIP & CELERY ROOT, FLAX MEAL, ALMOND MEAL, CRUSHED RICE CHEZ, ROLLED OATS, BROWN RICE CEREAL, GLUTEN FREE PRETZEL WITH SEASONING, CRUSHED ALMONDS, COCONUT FLAKES, CRUSHED NUTS, 100% WHOLE GRAIN BREADCRUMBS, CHIA SEEDS, FIBER CEREAL, HOME COOKED ORGANIC GRASS FED MEAT, NITRATE FREE LUNCH MEATS, HOMEMADE OIL & BALSAMIC VINEGAR, FRUIT, AVOCADO, ROASTED TOMATO, LEMON, GREEN GODDESS ETC OR PURCHASE YOUR FAVOURITE HEALTHY DRESSING, BREAKFAST SMOOTHIES, MUESLI, ALMOND BUTTER BANANA TOAST, QUINOA, EGGS, FRUIT TOPPED YOGURT, CHIA PUDDING, AVOCADO TOAST, OATMEAL, GRANOLA, RICE PORRIDGE, GLUTEN FREE CEREAL, WARM BUCKWHEAT, COCONUT WATER, CACAO, FRUIT INFUSED WATER, LEMON WATER, HERBAL TEAS, KOMBUCHA, FRESHLY SQUEEZE JUICES, GREEN SMOOTHIES, NUT SMOOTHIES, FILTERED WATER, ALKALINE WATER, VEGGIE CHIPS, BAKED FRIES, FROZEN FRUIT, CAULIFLOWER PIZZA CRUST, VEGAN, DAIRY FREE OR GLUTEN FREE ICE CREAM, VEGGIE SPIRAL PASTA, CHIA SEED PUDDING, VEGAN COOKIE DOUGH, ORGANIC DARK CHOCOLATE, MASHED CAULIFLOWER, AIR POPPED POPCORN, CACAO CHOCOLATE NIBS, FRESH FRUIT AND VEGETABLES. function(response) { } Take action with these healthy food substitutions for weight loss! if (shareImage) { Dallas, TX 75231 }; FB fails otherwise. This link is provided for convenience only and is not an endorsement of either the linked-to entity or any product or service. }; The American Heart Association is a qualified 501(c)(3) tax-exempt organization. Arugula, chicory, collard greens, dandelion greens, kale, … They were previously demonized for being high in cholesterol, but new studies show that they’re perfectly safe and healthy … 21. } Hummus has about one-third the calories, six times the protein, and less fat and saturated fat than mayo. }, (PDF & Videos), Use This Meal Plan Template To Get Out Of A Dinner Rut (Download PDF), Best Way To Detox Your Body For Rapid Weight Loss With 7 Tips, 55 Healthy Wraps For Lunch That Are Easy To Make, 30 Day Kettlebell Swing Workout For Rapid Fat Loss (Download PDF), 100+ Easy Healthy Lunch Ideas And Recipes For Work, 40 Meal Prep Ideas For Beginners Make Eating Healthy Easy. If you have a recipe or need for flour, you can take out a can of black beans for every cup of flour and sub it out. This content references scientific studies and academic research, and is fact-checked to ensure accuracy. Clean Eating Food List Substitution Chart To Make You Healthier Clean Eating Food List Substitution Chart. I hope this comes in handy for you, too. For healthier hamburgers. 1 cup almond/soy/rice milk; or 1 cup water/juice; or 1/4 cup dry powdered milk + 1 cup … A list of 10 simple food substitutions that can help you eat healthier and and more nutritious food. }); var objectToShare = { Substitute: Beans, oats, and veggies for red meat. Here's 20 of the most common real food substitutions to get you started. A ; Ingredient. Hours : 12-oz Coke, 140 calories This Swap Saves: 140 calories You've sat down for dinner and you're thinking about that soda to quench your thirst. Making heart-healthy food choices does not mean you have to sacrifice flavor. White rice Brown rice, wild rice, bulgur, couscous or pearl barley. Rhonda Shade FB.ui({ Do yourself a favor and take a pass. A heart-healthy diet is low in saturated fat. March 12, 2017, 1:31 am. Even swap 1 Trigger callback now. SKIP THIS. // JS SDK loaded before we hook into it. But if you're looking for the absolute most nutritious of the healthy foods, this chart can help. (function () { 1 1/3 cups. } Back to American Heart Association Homepage. Check out 83 Healthy Recipe Substitutions at Greatist for even more awesome swaps. 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