Elizabeth Rider

7 Easy Substitutions for Greater Health

Hi! I'm

ELIZABETH

I've been writing healthy recipes on the internet for over 15 years, and I'm a strong believer that you should only eat food you love. More about me →

TOP RECIPES

Ginger Turmeric Bone Broth

Easy-To-Peel Hard-Boiled Eggs

13 Blue Zones Recipes

Easy Salmon Recipe

Perfect Flank Steak

Your health is an accumulation of everyday choices that add up over the years.

Even the smallest of changes add up to big results, so here are seven easy substitutions that will lead to a healthier, more vibrant you.

Instead of…	Use	Why?
Mayo	Avocado, whole or mashed	Subbing avocado for mayo decreases your saturated fat intake plus adds loads on antioxidants and heart-healthy fats to your sandwich or dish.
Cow’s Milk	Unsweetened Almond Milk	You’ll decrease your saturated fat intake plus eliminate any bovine hormones you’d consume with cow’s milk. And yes, even organic cow’s milk contains naturally-occurring hormones. If you have acne, this alone can help immensely.
Spenda or NutriSweet	Pure Stevia	I blogged about artificial sweeteners before – they’re poison, get them out of your life stat!
Peanut Butter	Unsweetened Almond Butter	Peanuts aren’t actually nuts, they’re legumes and most are heavily processed in the US under very low standards and contain a high amount of mold. Almonds pack a much higher nutritional punch, this one substitution will do give your body so many more nutrients. Peanut butter is ok occasionally-choose organic peanut butter as it’s made in smaller batches and tends to accumulate less mold.
Sour Cream	Plain Unsweetened Greek Yogurt	While still dairy, Greek yogurt contains billions of gut-friendly probiotics and tastes almost the exact same as sour cream. Icelandic yogurt, such as Siggi’s brand, is also a great choice. Give it a try.
Potato Chips	Kale Chips	Recent studies have shown that people who eat potatoes weigh more than people who don’t. Kale chips are low glycemic and delicious.
Table Salt	Real Salt® Brand Salt	Table salt is heated, stripped of minerals, and usually contains additives. Real Salt brand salt is made without additives, chemicals, or heat processing, and contains more than 60 naturally occurring trace minerals. You can find it at Target, Whole Foods, and more natural food stores.