Rice: try incorporating different types of rice instead of plain white rice. Brown rice and quinoa are great swaps.
Vegetable oil: try replacing it with avocado oil (can be heated to high temperature), coconut oil, or butter.
Chips: look for baked ships, lower sodium, and local/organic.
Sugar: try replacing white refined sugar with brown sugar, stevia, or cane sugar. Although it is pricier, a little goes a long way!
Dressings: many dressings sold in stores are high calorie (ie: Kraft), Thousand Island) to the point they are not even healthy. Try making yuor own viagarette at home or looking at healthier alternatives. Read the labels to find the best option.
- Easy vinegarette: honey mustard, maple syrup, balsamic, lemon. Mix 1 TSP honey mustard with a few drops of maple syrup, fresh lemon juice and 2 TBSP of balsamic for 1 serving. You can add less or more depending on preference. You can add fresh herbs too!
Mayo: mayo is high in fat and calories. Although there is not an exact replacement, try eating smaller portions, or getting rid of it altogether. There are other sauces that are just as flavorful!
Almond/oat milk: aim for unsweetened milk if you are considering buying almond, soy, or oat milk. This is a great alternative for replacing regular milk and it is very healthy! You can even make it at home.
Sodas: minimize drinking canned pop. If you are really craving a soda, there are many options out there that are lower in sugar, have zero sugar, or natural sweeteners.
- Farming Karma: cherry, peach, and apple sodas with no added sugar made by a farm in Kelowna, BC.
- Organic Fair Syrups: take control of how much sugar is in your soda by making your own soda by mixing it with sparkling water. There are numerous flavors that are delicious! Available on Amazon, London Drugs, or online.
- Crowsnest Craft Soda Co.: available in cola or cream soda. Made in Calgary. Sold at some local Safeways in Calgary (ie: downtown).
- Fruit infused drinks are a great alternative to traditional juice containers.
Cereal: lots of cereal is high in sugar and calories, which isn’t good for breakfast. Try replacing it with oatmeal and add a bit of honey/maple syrup for sweetness.