{"id":671,"date":"2011-03-28T14:22:07","date_gmt":"2011-03-28T18:22:07","guid":{"rendered":"http:\/\/www.sportsnutritionauthority.com\/?p=671"},"modified":"2026-04-11T07:19:37","modified_gmt":"2026-04-11T11:19:37","slug":"smart-substitutes-can-change-everything","status":"publish","type":"post","link":"https:\/\/www.sportsnutritionauthority.com\/?p=671","title":{"rendered":"Smart Substitutes can Change Everything"},"content":{"rendered":"<p>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 You\u2019ve probably read the phrase \u201csmart substitutes\u201d in some of my previous posts.\u00a0 If you\u2019re trying to lead a healthier lifestyle or lose some weight (or both), then these two simple words can change everything for you.<strong>\u00a0\u00a0 <\/strong>Take them to heart and know that by choosing a few \u201csmart substitutes\u201d on a consistent basis, you make some pretty big changes without feeling much sacrifice.\u00a0<br \/>\n\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <a href=\"http:\/\/www.sportsnutritionauthority.com\/wp-content\/uploads\/2011\/04\/salad-dressing-label.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-675\" title=\"salad dressing label\" src=\"http:\/\/www.sportsnutritionauthority.com\/wp-content\/uploads\/2011\/04\/salad-dressing-label.jpg\" alt=\"\" width=\"221\" height=\"166\" \/><\/a><a href=\"http:\/\/www.sportsnutritionauthority.com\/wp-content\/uploads\/2011\/04\/DSC09745-e1302028071982.jpg\"><\/a>Making smarter choices by going with substitutes for foods higher in fat or calories requires a little detective work, but you can handle it.\u00a0\u00a0 You\u2019ve got to read labels.\u00a0\u00a0 Yes, I know you\u2019re often in a hurry at the grocery, but simply grabbing what\u2019s handy, on sale, or new is not a component of a healthy lifestyle.\u00a0<br \/>\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Think of the grocery as a peaceful time to focus on your goals.\u00a0 Give yourself some extra time to read labels, make carefully considered choices, and to picture yourself healthier and happier.\u00a0\u00a0 Exercising control over your food purchases means a far riskier situation at home, health-wise.\u00a0\u00a0 With smart shopping choices being made in the store, healthier nutrition becomes <em>much<\/em> easier at home, whether you\u2019re grabbing a snack or cooking a meal from scratch.\u00a0 Simple modifications to your menu \u2013 using smart choices \u2013 can literally save hundreds of calories and tons of fat.<br \/>\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 The biggest label no-no is sugar. \u00a0If sugar (or a form of sugar) is one of the first three ingredients listed on a package, that likely means that particular food or drink is very high in sugar.\u00a0 Choose a substitute. \u00a0\u00a0<br \/>\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Give yourself a double boost by eating wisely at breakfast to kick-start your day.\u00a0 Replace pork bacon or sausage with turkey or soy.\u00a0 The difference in calories is shocking, and the taste is still there.<br \/>\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Replace a donut or Danish with an English muffin spread with natural peanut butter and fruit spread.\u00a0\u00a0 I promise you, you\u2019ll be satisfied.\u00a0\u00a0 Opt for whole wheat toast or bagels, and trans-free canola margarine instead of butter.\u00a0 Omega-3-enriched eggs, egg whites or egg substitutes are also smart substitutes.\u00a0\u00a0 Replace cornflakes and milk with bran flakes and skim millk.\u00a0\u00a0<br \/>\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Light mayo is crucial to weight maintenance;\u00a0 keep it in the fridge.\u00a0\u00a0 Turn your breaded chicken or fish patties into the grilled variety, and try some of today\u2019s amazing veggie burgers.\u00a0 Don\u2019t tell the family up front they\u2019re about to experience a change;\u00a0 there\u2019s every chance the new flavors will appeal.\u00a0\u00a0\u00a0\u00a0<br \/>\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0Side dishes can add loads of unnecessary fat and calories.\u00a0 Substitute brown rice, steamed veggies, tossed salad with vinaigrette, fruit salad or carrot sticks for fries, potato salad, or white rice.\u00a0 Have you noticed how many white foods I\u2019m recommending a substitute for?\u00a0<br \/>\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0Your new favorite words are broiled, boiled, steamed, saut\u00e9ed, grilled, and raw.\u00a0 Think of them as six wonderful, tasty, life-enhancing alternatives to one artery-clogging, fat-producing word:\u00a0 \u201cfried.\u201d\u00a0<br \/>\n\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 After all, isn\u2019t that the point?\u00a0\u00a0 You want to enhance your life, to feel good and have longevity to enjoy all the great things that might come your way.\u00a0 Start at 20, 40, or 60 \u2026 but just start.\u00a0 You only get one go-around!\u00a0\u00a0<br \/>\n<strong>\u00a0<br \/>\nSide Dishes<\/strong> \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<br \/>\nColeslaw\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Tossed salad w\/ vinaigrette dressing<\/p>\n<p>\u00a0French fries \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Fruit salad or carrot sticks<\/p>\n<p>\u00a0French fries \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Oven fries or baked potato<\/p>\n<p>\u00a0Potato salad with mayo \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Potato salad with light mayo<\/p>\n<p>\u00a0Fried vegetables \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Steamed vegetables<\/p>\n<p>\u00a0White rice \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Brown rice or wild rice<\/p>\n<p>\u00a0Couscous\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Whole wheat couscous or quinoa<\/p>\n<p><strong>Dinner Entrees<\/strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n<p>Breaded fried chicken breast \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Skinless roasted chicken breast<\/p>\n<p>\u00a0Breaded fried fish \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Broiled fish filet<\/p>\n<p>\u00a0Breaded fried shrimp\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Boiled or saut\u00e9ed shrimp<\/p>\n<p>\u00a0Beef ribs or prime rib \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Beef sirloin or round steak<\/p>\n<p>\u00a0Pork chops \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Turkey breast<\/p>\n<p>\u00a0Meat pizza with extra cheese \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Veggie pizza with less cheese<\/p>\n<p>\u00a0Pasta with cream sauce \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Pasta with marinara sauce<\/p>\n<p>\u00a0Regular ground beef\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Extra lean ground beef<\/p>\n<p>\u00a0Regular ground beef \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ground turkey breast<\/p>\n<p>\u00a0Regular ground beef \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Veggie burger crumbles<\/p>\n<p><strong>Sauces<br \/>\n<\/strong><br \/>\nCreamy salad dressing \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Vinaigrette salad dressing<\/p>\n<p>\u00a0Creamy salad dressing \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Olive oil and vinegar<\/p>\n<p>\u00a0Cream sauce \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Lowfat cream of mushroom soup<\/p>\n<p>SpreadsRegular mayonnaise\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Light or nonfat mayonnaise<\/p>\n<p>\u00a0Regular cream cheese \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Light or nonfat cream cheese<\/p>\n<p>\u00a0Regular peanut butter\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Natural peanut butter<\/p>\n<p>\u00a0Jelly or jam \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Fruit spread or apple butter<\/p>\n<p><strong>Dairy Products<\/strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\n<p>Whole ricotta cheese\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Nonfat ricotta cheese<\/p>\n<p>\u00a0Heavy cream\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Evaporated skim milk<\/p>\n<p>\u00a0Whole milk\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Low fat or nonfat milk<\/p>\n<p>\u00a0Whole yogurt \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Low fat or nonfat yogurt<\/p>\n<p>\u00a0Whole cottage cheese\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Low fat or nonfat cottage cheese<\/p>\n<p>\u00a0Regular cheese \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Reduced fat or soy cheese<\/p>\n<p>\u00a0Regular sour cream\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Light or nonfat sour cream or plain yogurt (for extra calcium)<\/p>\n<p><strong>Snacks<\/strong>Roasted peanuts\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Homemade mix: walnuts, almonds, raisins, cranberries, peanuts<\/p>\n<p>\u00a0Regular butter popcorn or \u201ckettle corn\u201d\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Light microwave popcorn<\/p>\n<p>\u00a0Regular potato chips\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Light or baked potato chips<\/p>\n<p>\u00a0Regular corn chips\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Light or baked tortilla chips<\/p>\n<p>\u00a0Butter flavor crackers\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Whole wheat crackers<\/p>\n<p>\u00a0Nacho cheese dip \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Black bean dip or salsa<\/p>\n<p>DessertsRegular ice cream \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Low fat or nonfat frozen yogurt<\/p>\n<p>\u00a0Ice cream bar \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Frozen fruit bar<\/p>\n<p>\u00a0Milk chocolate candy bar\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Dark chocolate candy bar<\/p>\n<p>\u00a0Cheesecake\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Graham crackers topped with light cream cheese and strawberry spread<\/p>\n<p>\u00a0Fruit pie in pastry shell\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Fresh fruit crisp<\/p>\n<p>\u00a0Strawberries with custard\u00a0\u00a0\u00a0\u00a0\u00a0 Strawberries with nonfat pudding<\/p>\n<p>\u00a0Candy bar\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Granola bar<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Think of the grocery as a peaceful time to focus on your goals.  Give yourself some extra time to read labels, make carefully considered choices, and to picture yourself healthier and happier. <\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,6,9,11,326,19],"tags":[27,41,42,65,98,107,468,176,470,284,473],"class_list":["post-671","post","type-post","status-publish","format-standard","hentry","category-blog","category-health","category-meal-tips","category-nutrition","category-sports-nutrition","category-weight-loss","tag-american-dietetic-association","tag-balanced-diet","tag-balanced-lifestyle","tag-calories","tag-diet","tag-eating-and-exercise","tag-health","tag-healthy-lifestyle","tag-nutrition","tag-protein","tag-weight-loss"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=\/wp\/v2\/posts\/671","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=671"}],"version-history":[{"count":5,"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=\/wp\/v2\/posts\/671\/revisions"}],"predecessor-version":[{"id":684,"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=\/wp\/v2\/posts\/671\/revisions\/684"}],"wp:attachment":[{"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=671"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=671"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sportsnutritionauthority.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=671"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}