When cooking and eating clean, I always try to find a way to make some of my favorite dishes – or some that I’m craving at the moment – with healthier ingredients. The trickiest thing is finding alternatives that won’t change the taste too much or make you feel like you’re eating cardboard. Who says you have to sacrifice flavor? Here are some of my favorite substitutions!

100% Whole Wheat for White Flour – I’ve said this in previous posts, but whole wheat flour and white flour have completely different nutritional values. White flour is made from heavily refined and processed grains, while whole wheat flour is made from grains that have not been through heavy processing. This means white flour does not contain nearly as much necessary fiber and vitamins as whole wheat flour does and can raise your blood sugar. When buying flour or anything made with flour, make sure it’s 100% whole wheat!

Brown Rice/Quinoa for White Rice – The same goes with brown rice/quinoa and white rice. White rice has more carbs and will not benefit you! Quinoa is one of the most protein packed foods you can eat and is full of nutrients as well.

Mashed Avocado for Mayo/Spread – Mayo or spreads, like butter, have high fat content and contain a lot of calories, sugar, and artificial ingredients. Instead, mash up some avocado and spread it on a piece of toast for a yummy snack or when making a sandwich! Avocados are a healthy fat and contain over 20 vitamins and minerals!

Natural Peanut or Almond Butter for Peanut Butter (Especially Reduced-Fat) – Just because something says reduced-fat, it doesn’t mean it’s the better choice! Reduced-fat versions of peanut butter can actually have more sugar and a long list of artificial additives. Natural peanut butter provides the same sweetness without all the extra junk.

Plain Greek Yogurt for Flavored Yogurt – Flavored yogurts are often packed with extra sugar. To skip the sugar intake, go for plain Greek yogurt and add fresh fruit and/or honey or 100% maple syrup for a hint of sweetness. Added bonus – Greek yogurt is a great source of protein!

Lettuce for Buns – This is pretty self-explanatory. When eating a burger, substitute the buns for lettuce instead. Buns are more dense, so they are higher in carbs.

Plain Greek Yogurt for Mayo – As explained earlier, mayo is high in fat content and calories, whereas Greek yogurt is not and is high in protein. When making something that requires me to mix in mayonnaise, I always sub in Greek yogurt. You can’t even tell the difference! It’s super versatile and you can use it to make toppings or dips by adding spices and herbs.

Ground Turkey for Ground Beef – Ground turkey is a great substitute for ground beef to cut down on saturated fat and calories. I am a fan of experimenting with making different types of burgers (versus your usual cheeseburger), so ground turkey definitely comes in handy. I also like cooking my chili or meatballs with it!

Non-Sweetened Soy or Almond Milk for Heavy Whipping Cream – Heavy whipping cream is high in fat, saturated fat, and calories. It is used in soups and sauces to create full-bodied flavor and thick consistency while adding unnecessary levels of fat and calories. Instead, substitute it with non-sweetened soy or almond milk and add a little whole wheat flour to thicken it up. Greek yogurt is also a great alternative.

Low-Sodium Soy Sauce for Standard Soy Sauce – The taste is basically the same, but using a low- or reduced-sodium soy sauce can cut down sodium intake by almost half. It is also a good substitute for salt – don’t use both in the same dish!