Be Well with TCL: Healthy Ingredient Swaps

Your favorite foods may not always be the healthiest choice for you.  Registered Dietitian, Sina Tesky is here with suggestions for healthier items you can swap those unhealthy one with.

Five green olives contain two grams of fat.  Sina says swap out the green olives with artichoke hearts.  Two artichoke hearts contain 0 grams of fat.  Click here for her recipe for Artichoke Heart Pasta. 

If you love white rice, Sina says switch it out for quinoa instead.  Quinoa has two more grams of fiber and double the protein in every ½ cup than white rice does.  Click here for her Fresh Quinoa with Cilantro recipe.

Instead of using Italian bread crumbs for coating your foods, try Japanese Panko bread crumbs.  Panko bread crumbs contain less calories and absorb less oil when cooking.  When eating tuna, you should be eating chunk light tuna in packets instead of canned albacore tuna to cut down on mercury.  Lastly, when buying canned soup, be sure to look for a healthier version.  For example, Campbell’s Healthy Request Cream of Mushroom Soup has 5 grams of fat less and cuts your sodium intake in half compaired to regular Cream of Mushroom Soup.

Related Link:
Sina’s Blog