by Kaitlyn Horwitz
Milk -> Hemp Milk
Unsweetened hemp milk is our rising star. It contains more B12, Vitamin D and less sugars compared to 1% milk. It also is only 70 calories per cup! I love to use this as my liquid base in my morning smoothies.
Gatorade -> Coconut Water
Not only is coconut water made of all natural ingredients, it is also substantially less in calories, sugars and sodium while contains much more potassium and Vitamin C than Gatorade. It is an amazing alternative after a long run.
Sweet Treat -> Dates
Curb your sweet tooth with this dried fruit that’s filled with natural vitamins! You can use these in your baked goods, coffee, or eat them by themselves for an extra sweetness to your day.
White Rice -> Cauliflower Rice
Cauliflower rice is our new best friend! With one cup containing 73% of Vitamin C and 11% fiber along with Omega-3 fatty acids and only 29 calories, this too will become your next kitchen staple.
Tortillas -> Lettuce Wraps
Thinking of hosting a taco night? Or just wanting a wrap instead of a sandwich? Try this swap! Using lettuce instead of a flour tortillas ensures you’ll be getting 15 calories per serving instead of the 140 calories from that flour tortilla. Not only that, you will also be consuming more potassium and vitamin A so dig in!
Spaghetti Noodles -> Spaghetti Squash
How about we spice up that pasta dish a bit! Instead of spending 200 calories per 2 oz serving on spaghetti noodles, let’s try to swap in spaghetti squash. This vegetable will provide Vitamin A and C as well as 1/5 the calorie intake for a 3.5 oz serving. Spaghetti squash is great with tomato sauce as well as other alternatives such as olive oil, lemon, capers and seasonings. Dig in and start getting creative!
Fruit Juice -> Whole Fruits
Get that extra sugar out of here! Some fruit juices top the charts at 39 grams of sugar per 10 oz. serving, which is equivalent to a can of Coca-Cola. Instead, increase your intake of whole, organic fruits. You will consume much less sugar while also staying full longer due to the fiber you are receiving. Nothing like an apple a day!