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.


TRADE THIS	FOR THAT
Oil	Extra Virgin Olive Oil Cod Liver Oil
Sugar	Cinnamon Truvia Coconut Sugar
Salt	Fresh Herbs Spice of Life (pick up at any of our SLR communities) 21 Salt-Free Blend (Trader Joe’s has my favorite blend!)
Flour	Whole-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 Milk	Unsweetened Almond Milk
Mayonnaise	Sliced or Mashed Avocados
White Pasta	Whole Wheat Pasta Multi-Grain Pasta Spaghetti Squash
White Rice	Brown Rice Quinoa Whole Grain Cous Cous Pearl Barley
White Bread	Whole Grain White Bread Whole Wheat Bread Whole Grain Bread
Bread Crumbs	Whole Wheat Crumbs Rolled oats Crushed Flax seed Crushed bran
Soup Bases	Bases from vegetable stocks or poultry stocks
Syrups	Pureed Fruits
Canned Fruits & Vegetables	Fresh Fruit Canned fruits in natural juice or in water
Heavy Cream	Evaporated Skim Milk
Milk Chocolate Chips	Dark Chocolate
M & M’s or Trail mix	Dark Chocolate Nuts (70 % cocoa)
Croutons (in salads)	Nuts Legumes
Sour Cream	Greek Yogurt
Fruited Yogurt	Plain Yogurt with Cinnamon & Honey
Bason	Chicken Bacon Turkey Bacon
Ground Beef	Ground Turkey Ground Chicken
Italian Sausage	Italian Chicken Sausage
Hamburgers	Turkey Burgers
Ice Cream	Frozen Greek Yogurt or Frozen Fruit Bars
French Fries or Baked Potatoes	Sweet Potatoes or Wedges Purple Potatoes
Deep Frying	Oven Bake
Beverages	100% Juices Unsweetened Ice tea or half and half of each
Iceberg Lettuce	Spring Mix Kale Arugula Chicory