{"id":2890,"date":"2013-07-13T14:29:54","date_gmt":"2013-07-13T21:29:54","guid":{"rendered":"http:\/\/arizonafoothillsmagazine.com\/fitness\/?p=2890"},"modified":"2013-07-15T21:48:37","modified_gmt":"2013-07-16T04:48:37","slug":"healthy-food-swaps","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/nutrition\/healthy-food-swaps\/","title":{"rendered":"Healthy Food Swaps"},"content":{"rendered":"<figure id=\"attachment_2896\" aria-describedby=\"caption-attachment-2896\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/nutrition\/healthy-food-swaps\/attachment\/160576204\/\" rel=\"attachment wp-att-2896\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-2896 pk-lqip pk-lazyload\"  alt=\"Healthy swaps don&#039;t have to sacrifice taste\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145114\/160576204-80x56.jpg\"  width=\"600\"  height=\"421\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/07\/160576204.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145114\/160576204.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145114\/160576204-300x211.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145114\/160576204-380x267.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145114\/160576204-80x56.jpg 80w\" ><\/a><figcaption id=\"caption-attachment-2896\" class=\"wp-caption-text\">Healthy swaps don&#8217;t have to sacrifice taste<\/figcaption><\/figure>\n<p>I\u2019m the queen of healthy food swaps. In fact, I can barely follow a recipe without tweaking it for added nutrients. And the best part: you don\u2019t even notice the difference. From cooking made healthier to more nutritious food switcheroos, follow these easy food swaps for a healthier you\u2026<span style=\"text-decoration: underline;\"><br \/>\n<\/span><\/p>\n<p>SWAP <b>Iceberg Lettuce<\/b> FOR <b>Spinach or Kale<\/b><br \/>\nBENEFITS Not all greens are created equal. The rule of thumb is simple: the darker the green, the more nutrients. Spinach and kale deliver WAY more healthy vitamins and antioxidants than their paler counterpart.<br \/>\nRECIPE: <a href=\"http:\/\/www.mynewroots.org\/site\/2013\/07\/flavour-bomb-greens-n-noodles\/\">Greens N\u2019 Noodles from My New Roots<\/a><\/p>\n<figure id=\"attachment_2894\" aria-describedby=\"caption-attachment-2894\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/nutrition\/healthy-food-swaps\/attachment\/flavourbomb1\/\" rel=\"attachment wp-att-2894\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-2894 pk-lqip pk-lazyload\"  alt=\"Greens N\u2019 Noodles from My New Roots\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145107\/flavourbomb1-80x100.jpg\"  width=\"600\"  height=\"748\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/07\/flavourbomb1.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145107\/flavourbomb1.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145107\/flavourbomb1-241x300.jpg 241w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145107\/flavourbomb1-380x474.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145107\/flavourbomb1-80x100.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145107\/flavourbomb1-64x80.jpg 64w\" ><\/a><figcaption id=\"caption-attachment-2894\" class=\"wp-caption-text\">Greens N\u2019 Noodles from My New Root<\/figcaption><\/figure>\n<p>SWAP <b>Couscous<\/b> FOR <b>Quinoa<\/b><br \/>\nBENEFITS Quinoa is a protein powerhouse compared to grains like quinoa and rice. It contains all the essential amino acids, and is especially high in lysine for tissue growth and repair (just what you need post-workout).<br \/>\nRECIPE: <a href=\"http:\/\/www.sproutedkitchen.com\/home\/2011\/7\/7\/green-bean-black-quinoa-salad.html\">Green Bean + Black Quinoa Salad from Sprouted Kitchen<\/a><\/p>\n<figure id=\"attachment_2895\" aria-describedby=\"caption-attachment-2895\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/nutrition\/healthy-food-swaps\/attachment\/green_beans_0004\/\" rel=\"attachment wp-att-2895\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-2895 pk-lqip pk-lazyload\"  alt=\"Green Bean + Black Quinoa Salad from Sprouted Kitchen\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145111\/GREEN_BEANS_0004-80x59.jpg\"  width=\"600\"  height=\"444\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/07\/GREEN_BEANS_0004.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145111\/GREEN_BEANS_0004.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145111\/GREEN_BEANS_0004-300x222.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145111\/GREEN_BEANS_0004-380x281.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/07\/24145111\/GREEN_BEANS_0004-80x59.jpg 80w\" ><\/a><figcaption id=\"caption-attachment-2895\" class=\"wp-caption-text\">Green Bean + Black Quinoa Salad from Sprouted Kitchen<\/figcaption><\/figure>\n<p><b><br \/>\nSWAP <\/b>Maple &amp; Brown Sugar Instant Oatmeal <b>FOR<\/b> Steel-Cut Oats<br \/>\nBENEFITS Steel-cut oats are less processed (more fiber!) so they\u2019ll make you feel full longer. Top with a sprinkle of ground cinnamon which adds natural sweetness and helps keep blood sugar levels stable to cut down on cravings.<br \/>\nRECIPE <a href=\"http:\/\/ohsheglows.com\/2011\/09\/20\/make-ahead-steel-cut-oatmeal-4-new-oatmeal-recipes\/\">Make-Ahead Steel Cut Oatmeal from Oh She Glows<\/a><\/p>\n<figure style=\"width: 549px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/nutrition\/healthy-food-swaps\/attachment\/img_2105_thumb1\/\" rel=\"attachment wp-att-2891\"><img  loading=\"lazy\"  decoding=\"async\"  alt=\"RECIPE Make-Ahead Steel Cut Oatmeal from Oh She Glows \"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  width=\"549\"  height=\"366\"  class=\" pk-lazyload\"  data-pk-sizes=\"auto\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/07\/IMG_2105_thumb1.jpg\" ><\/a><figcaption class=\"wp-caption-text\">Make-Ahead Steel Cut Oatmeal from Oh She Glows<\/figcaption><\/figure>\n<p>SWAP <b>Nonfat Blueberry Yogurt<\/b> FOR <b>Nonfat Plain Greek Yogurt with fresh fruit<\/b><br \/>\nBENEFITS Greek yogurt has almost double the protein of traditional (protein can help you lose weight) and way less added sugar than the fruit-on-the-bottom stuff. Add fresh berries, sliced peaches or pineapple for natural sweetness and antioxidants.<br \/>\nRECIPE <a href=\"http:\/\/www.fannetasticfood.com\/recipes\/healthy-deviled-eggs\/\">Healthy Deviled Eggs with Greek yogurt from fANNEtastic Food<\/a><\/p>\n<figure style=\"width: 583px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/nutrition\/healthy-food-swaps\/attachment\/017_thumb6\/\" rel=\"attachment wp-att-2893\"><img  loading=\"lazy\"  decoding=\"async\"  alt=\"RECIPE Healthy Deviled Eggs with Greek yogurt from fANNEtastic Food\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  width=\"583\"  height=\"438\"  class=\" pk-lazyload\"  data-pk-sizes=\"auto\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/07\/017_thumb6.jpg\" ><\/a><figcaption class=\"wp-caption-text\">Healthy Deviled Eggs with Greek yogurt from fANNEtastic Food<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"Slim-down substitutions that won\u2019t sacrifice taste\n","protected":false},"author":3,"featured_media":2905,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[64],"tags":[70],"class_list":{"0":"post-2890","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-featured","9":"cs-entry","10":"cs-video-wrap"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Healthy Food Swaps<\/title>\n<meta name=\"description\" content=\"Slim-down substitutions that won\u2019t sacrifice taste\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/nutrition\/healthy-food-swaps\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy Food Swaps\" \/>\n<meta property=\"og:description\" content=\"Slim-down substitutions that won\u2019t sacrifice taste\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/nutrition\/healthy-food-swaps\/\" \/>\n<meta property=\"og:site_name\" content=\"Health &amp; 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