7 Healthy Food Swaps to Add to Your Grocery List

Jan 11 2016
These simple swaps will save you hundreds of calories... talk about "Small Changes, Big Results!" Add these to your supermarket list ASAP.

Instead of skim milk: Unsweetened cashew milk

8 oz., average: 30 calories, 2.5g total fat (0g sat fat), 140mg sodium, 1g carbs, 0g fiber, 0g sugars, 0.5g protein -- SmartPoints® value 1*

You probably know whole milk isn't your best bet, but even fat-free milk is fairly high in calories and sugar. Although it has a nice amount of protein, an 8-oz. serving has about 90 calories and 12.5g sugars (SmartPoints® value 3*). This new nut milk is super creamy and incredibly low in calories. Use it pretty much anywhere you'd use dairy milk: smoothies, cereal, coffee, and more. Look for unsweetened cashew milk in original and vanilla -- both shelf-stable and fridge varieties. Check out the kinds by Almond Breeze (an almond-cashew blend), So Delicious, and Silk. P.S. We still love unsweetened almond milk, which has similar stats.

Instead of starchy carbs: Cauliflower

1 cup chopped: 27 calories, <0.5g total fat (0g sat fat), 32mg sodium, 5.5g carbs, 2g fiber, 2g sugars, 2g protein -- SmartPoints® value 0*

It's the hottest way to slash carby calories, people. You want mashed potatoes? Try mashed cauliflower. You want pizza? Try making it with a cauliflower crust. You want rice? DIY with riced cauliflower. Speaking of riced cauliflower, don't miss tomorrow's email for a step-by-step guide and a brand-new recipe: Hawaiian Chicken Cauliflower Fried Rice!

Instead of peanut butter: Powdered peanut butter

2 tbsp., average: 51 calories, 2g total fat (<0.5g sat fat), 34mg sodium, 4g carbs, 2g fiber, 1g sugars, 6g protein -- SmartPoints® value 1*

This low-calorie miracle product is going mainstream with the launch of Jif's line. Made from defatted peanuts, powdered PB has less than half the calories and fat of traditional peanut butter. Mix it with a little water, and use it just like ordinary PB. Or add it to dessert batters, smoothies, oatmeals, etc., for rich peanut-butter flavor without a ton of added calories. (Get recipes here!) In addition to Jif's peanut butter powder, look for Just Great Stuff and PB2. Pssst... This Wednesday's email is all about powdered peanut butter, so stay tuned for that!

Instead of pasta: Zucchini

7 oz. (about 1 medium) zucchini: 33 calories, 0.5g total fat (<0.5g sat fat), 16mg sodium, 6g carbs, 2g fiber, 5g sugars, 2.5g protein -- SmartPoints® value 0*

The tubular green squash is your gateway to the lowest-calorie noodles around... It has a fraction of the calories of traditional pasta! Use a spiral veggie cutter (like the Veggetti) or a standard veggie peeler to slice the zucchini into noodle-like strands; then lightly cook, and use like ordinary pasta. Life changing! Click here for a full-on guide to zucchini noodles, plus recipes you'll flip for.

Instead of bread: Cabbage

2 large leaves: 16 calories, 0g total fat (0g sat fat), 12mg sodium, 4g carbs, 1.5g fiber, 2g sugars, 1g protein -- SmartPoints® value 0*

Tired of lettuce buns as a sandwich starch swap? Give cabbage a chance! Just steam the cabbage (click for slow-cooker instructions), and use the now-pliable leaves to hold all your sandwich fixins. Great for burgers, grilled chicken, deli meats... You name it! You'll save oodles of calories with this single swap.

Instead of standard snack food: Pacific Foods Organic Single Serve Soup Containers

One 8-oz. container: 100 - 110 calories, 2g total fat (1.5g sat fat), 720 - 750mg sodium, 16g carbs, 1g fiber, 12g sugars, 5g protein -- SmartPoints® value 4 - 5*

Newsflash: Soup makes a terrific snack… It’s more filling than a bag of greasy potato chips, and it’s more satisfying than carrot and celery sticks. In Creamy Tomato and Roasted Red Pepper & Tomato, we L.O.V.E. these adorable easy-pour cartons. No can opener (or calorie multiplication skills) required! Another convenient soup find? Campbell's K-cup soups. Looking to save sodium? Check out Amy's Light in Sodium soup line... Mmmm!

Instead of fatty baking ingredients: Canned beans

1/2 cup, average: 110 calories, 0.5g total fat (0g sat), 231mg sodium, 19.5g carbs, 6g fiber, 1.5g sugars, 7g protein -- SmartPoints® value 3*

One of our favorite tricks these days is to use pureed beans as the main ingredient in dessert batters. You've seen it in our Fudgy Flourless Chocolate Cake, and we have a whole bunch of brand-new recipes coming soon: red velvet cake, peanut butter blondies, and more! Stock up, and make sure you're signed up for the daily emails so you don't miss out...

Chew on this:

January 11th (today) is Milk Day, commemorating the first time milk was delivered in bottles back in 1878. That unsweetened cashew milk we mentioned would be the perfect way to celebrate...

Your pals' grocery lists look mighty boring -- click "Send to a Friend," and help 'em out!

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SmartPoints® value* not what you expected? We follow the same method as Weight Watchers when calculating the SmartPoints® value* for a recipe: We add up the SmartPoints® values* of the individual ingredients. (Many foods have a value of zero and remain zero in recipes.)

*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints® trademark.