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Try these nutritious – and tasty – alternatives to your favorite foods

Alicia Colombo

By Kathleen Harte Simone

There are simple switches you can make to deliciously reduce your intake of sodium, sugar, fat and calories. An added benefit is that these foods are more nutrient-dense than the standard varieties, so you’re getting more vitamins and minerals with every bite.

Go Greek
Packed with probiotics, Greek yogurt has more protein, less sugar and a richer taste than regular yogurt. It can be used instead of sour cream, cream cheese, buttermilk or mayonnaise in salads, dips and other recipes.

Craving a burger?
According to the American Dietetic Association, veggie burgers typically contain three times less total fat and seven times less saturated fat than a beef burger. Some brands can fool the savviest meat lover.

Milk without the cow
Unsweetened oat, coconut, almond and soy milks are lower in calories, fat, carbohydrates, sugar and fat than 1% cow’s milk. Some varieties even have more calcium and vitamin D than cow’s milk. Try milk alternatives in your coffee, smoothies, cereal and recipes that call for milk. The refrigerated shelf life of an alternative milk is usually 7-10 days after it is opened, although the expiration date printed on the bottle may be a much longer timeframe.

Natural sweets
Dress up fruits to satisfy your sweet tooth without the added fat, calories and sodium of processed sweets. Apples dipped in almond butter, peaches atop cottage cheese, and cantaloupe drizzled with honey are appetizing sweet treats.

Kathleen Harte Simone is a Philadelphia-based journalist.

Categories: Food Milestones eNews


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