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Brain Healthy Mediterranean Diet

Brain Healthy Substitutes

Brain Healthy Substitutes

Eating healthier could be the result of just a few minor changes. Not only could eating better positively impact your long-term health, you may begin to feel healthier and more energetic on a daily basis. Here is a list of Brain Healthy Substitutes that can be swapped out for a healthier, yet still delicious meal.

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OilExtra Virgin Olive Oil
Cod Liver Oil
SugarCinnamon
Truvia
Coconut Sugar
SaltFresh Herbs
Spice of Life (pick up at any of our SLR communities)
21 Salt-Free Blend (Trader Joe’s has my favorite blend!)
FlourWhole-Wheat Pastry Flour
Butter or Shortening
(for cooking)
Apple sauce
Mashed Prunes
Mashed Banana Spectrum
Butter or Shortening
(to prevent sticking)
Extra Virgin Olive Oil Spray
Whole MilkUnsweetened Almond Milk
MayonnaiseSliced or Mashed Avocados
White PastaWhole Wheat Pasta
Multi-Grain Pasta
Spaghetti Squash
White RiceBrown Rice
Quinoa
Whole Grain Cous Cous
Pearl Barley
White BreadWhole Grain White Bread
Whole Wheat Bread
Whole Grain Bread
Bread CrumbsWhole Wheat Crumbs
Rolled oats
Crushed Flax seed
Crushed bran
Soup BasesBases from vegetable stocks or poultry stocks
SyrupsPureed Fruits
Canned Fruits & VegetablesFresh Fruit
Canned fruits in natural juice or in water
Heavy CreamEvaporated Skim Milk
Milk Chocolate ChipsDark Chocolate
M & M’s or Trail mixDark Chocolate Nuts (70 % cocoa)
Croutons (in salads)Nuts
Legumes
Sour CreamGreek Yogurt
Fruited YogurtPlain Yogurt with Cinnamon & Honey
BasonChicken Bacon
Turkey Bacon
Ground BeefGround Turkey
Ground Chicken
Italian SausageItalian Chicken Sausage
HamburgersTurkey Burgers
Ice CreamFrozen Greek Yogurt or Frozen Fruit Bars
French Fries or Baked PotatoesSweet Potatoes or Wedges
Purple Potatoes
Deep FryingOven Bake
Beverages100% Juices
Unsweetened Ice tea or half and half of each
Iceberg LettuceSpring Mix
Kale
Arugula
Chicory

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