{"id":46910,"date":"2011-04-19T01:00:04","date_gmt":"2011-04-19T06:00:04","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=46910"},"modified":"2011-04-18T15:26:05","modified_gmt":"2011-04-18T20:26:05","slug":"make-healthy-substitutions-in-your-recipes","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/04\/make-healthy-substitutions-in-your-recipes\/","title":{"rendered":"Make Healthy Substitutions in Your Recipes"},"content":{"rendered":"<p><em><a title=\"Make Healthy Substitutions in Your Recipes\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/04\/make-healthy-substitutions-in-your-recipes\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-46930\" title=\"couple in kitchen\" src=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2011\/04\/couple-in-kitchen-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"https:\/\/dietsinreview.com\/diet_column\/wp-content\/uploads\/2011\/04\/couple-in-kitchen-300x199.jpg 300w, https:\/\/dietsinreview.com\/diet_column\/wp-content\/uploads\/2011\/04\/couple-in-kitchen.jpg 301w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>My name is Carolyn and I blog about my weight loss journey on Weight Watchers over at <a title=\"Lovin' Losing Blog\" href=\"http:\/\/lovinlosing.com\/\" target=\"_blank\">Lovin\u2019 Losing<\/a>. I enjoy reading, baking, running, and playing with my furbabies.<\/em><\/p>\n<p>In my experience, when trying to lose weight one of the most difficult things to do is learn how to cook healthy.  Food is an integral part of our lives and cultures and often, friends and family who aren\u2019t trying or don\u2019t need to lose weight have a hard time adjusting when you start changing their favorite recipes.  Sometimes the cook tries to make two versions of meals to appease everyone, gets overwhelmed with the work involved, and quits their weight loss journey.  I\u2019m here to say, that doesn\u2019t have to be you!<\/p>\n<p>Here are a few tips for getting friends and family on board with healthier cooking.<\/p>\n<p><!--more--><\/p>\n<ul>\n<li>Make changes gradually.  Focus on <strong><a title=\"portion control\" href=\"https:\/\/www.dietsinreview.com\/videos\/understanding-portion-control\/\">portion control<\/a><\/strong> and then each time you make an old recipe, make it just a little bit healthier than the last time.<\/li>\n<\/ul>\n<ul>\n<li> Don\u2019t feel the need to tell your family what \u201csecret ingredient\u201d is in the recipe or that it\u2019s \u201chealthy,\u201d especially not before they\u2019ve tried it.<\/li>\n<\/ul>\n<ul>\n<li> Start by adding to the health value before you take things away. Add vegetables to your pasta dishes and include salads with every meal.<\/li>\n<\/ul>\n<p>Now for some healthy swaps:<\/p>\n<ul>\n<li> <strong>Greek Yogurt &gt; Sour Cream<\/strong> Great for chili, baked potatoes, burritos, and tacos.<\/li>\n<\/ul>\n<ul>\n<li> <strong>Greek Yogurt &gt; Regular Yogurt<\/strong> Perfect with fruit or in smoothies.<\/li>\n<\/ul>\n<ul>\n<li> <strong>Whole Wheat Pasta &gt; White Pasta<\/strong> My suggestion is to cook it longer than you would white for a softer texture.<\/li>\n<\/ul>\n<ul>\n<li> <strong>Whole Wheat Bread &gt; White Bread<\/strong> Start with a tasty honey wheat for an easier transition.<\/li>\n<\/ul>\n<ul>\n<li> <strong>Veggies &gt; Meat <\/strong>I\u2019m not suggesting you go vegetarian, but there\u2019s nothing wrong with forgoing the meat every now and then. Try <strong><a title=\"vegetarian chili\" href=\"https:\/\/www.dietsinreview.com\/recipes\/weight-watchers-vegetarian-chili\/\">veggie chili<\/a><\/strong>, <strong><a title=\"vegetarian lasagna\" href=\"https:\/\/www.dietsinreview.com\/recipes\/vegetarian-lasagna\/\">veggie lasagna<\/a><\/strong>, veggie soup, etc. as a main course.<\/li>\n<\/ul>\n<ul>\n<li> <strong>Hummus &gt; mayo <\/strong>Choose hummus over mayo-based dips and plain mayo on sandwiches.<\/li>\n<\/ul>\n<ul>\n<li> <strong>Fish &amp; poultry &gt; red meat<\/strong><\/li>\n<\/ul>\n<p>It\u2019s a bit trickier to make substitutions when baking because it\u2019s all about chemistry, so check out this Cooking Light article on the <a title=\"The Art of Low-Fat Baking\" href=\"http:\/\/www.cookinglight.com\/cooking-101\/techniques\/the-art-of-low-fat-baking-00400000001071\/\" target=\"_blank\">Art of Low Fat Baking<\/a>.<\/p>\n<p>How about you? Do you have any go-to healthy substitutes? If so, comment below.<\/p>\n<p><strong>___________________________________________________<br \/>\nGuest Blog Series:<\/strong> Look for the following badge on your favorite  health sites to see if they have been a featured guest blogger on <a title=\"diet reviews\" href=\"https:\/\/www.dietsinreview.com\" target=\"_blank\"><em>DietsInReview.com<\/em><\/a><em>.  See other posts in the <\/em><a title=\"diet blog\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/tag\/guest-blog\/\" target=\"_self\"><em>Guest Blog series<\/em><\/a><em>.<\/em><\/p>\n<p><em><a href=\"https:\/\/www.dietsinreview.com\/diet_column\/tag\/guest-blog\/\" target=\"_self\"><em><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.dietsinreview.com\/images\/diet-weight-loss-blogger.gif\" alt=\"Diets in Review - Weight Loss and Diet Blog\" width=\"120\" height=\"60\" \/><\/em><\/a><\/em><\/p>\n<p><em>If you would like to apply to be featured as a guest blogger,  please <\/em><a title=\"guest blog\" href=\"mailto:help@dietsinreview.com?subject=guest%20blogger%20application\" target=\"_blank\"><em>contact us<\/em><\/a><em>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>My name is Carolyn and I blog about my weight loss journey on Weight Watchers over at Lovin\u2019 Losing. I enjoy reading, baking, running, and playing with my furbabies. In my experience, when trying to lose weight one of the &hellip; <a href=\"https:\/\/dietsinreview.com\/diet_column\/04\/make-healthy-substitutions-in-your-recipes\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":16,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3695],"tags":[8183,1007,23,345,4048,49],"class_list":["post-46910","post","type-post","status-publish","format-standard","hentry","category-diet-and-nutrition","tag-carolyn-meyer","tag-greek-yogurt","tag-guest-blog","tag-healthy-eating","tag-hummus","tag-whole-grain"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/46910","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=46910"}],"version-history":[{"count":7,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/46910\/revisions"}],"predecessor-version":[{"id":46933,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/46910\/revisions\/46933"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=46910"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=46910"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=46910"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}