Follow these easy tips to cut down on calorie and carbohydrate intake while preparing your healthy meals.

1. HEALTHY
COOKING:
TIPS & TRICKS

2. Incorporating easy food substitutions into your
daily meal preparation will keep your health in line
and enhance the taste of your dishes.
CHECK OUT OUR FOOD SWAPPING TIPS!

3. SIDE DISH
SUBSTITUTE:
Swap white rice & mashed
potatoes with the cauliflower
version to reduce your calorie
intake.
For the rice version:
Boil the florets until tender and
drain. You can either grate the
pieces with a cheese grater or
finely chop the pieces with a
food processor to make the
cauliflower into rice
consistency.
For the mashed version:
Boil cauliflower florets until
tender. Drain, mash and serve.

4. ADD FLAVOR WITHOUT FAT:
Add in flavor without increasing fat
and sodium in your meals.
Including natural flavors from
citrus fruits, herbs, spices and
vinegar can enhance your dish with
a healthy kick.

5. TRY THIS! GREEK YOGURT:
Replace sour cream with low-
fat Greek yogurt. Add a dollop
to your tacos or combine with
ranch seasoning to make a
healthier version of your
favorite veggie dip.
Greek yogurt has 2x less
calories and 3x more protein
than sour cream.

6. BAKE WITH
APPLESAUCE
Applesauce can be used
as a healthier alternative
to replace butter or oil
in baking recipes.
Replace sugar-free, all-
natural applesauce at a
1:1 ratio for baked
goods.

7. ADD SPICE FOR A KICK:
Adding a spicy element to your dish not only gives your
taste buds a kick, but will also fight off hunger and raise
GLP-1, which is an appetite-suppressing hormone.

8. LOW CARB LETTUCE WRAPS:
Rather than using flour or corn tortillas, use fresh, whole
leaves of an iceberg lettuce during Taco Night to reduce
your carb intake.

9. REFRESHING
FROZEN SNACK:
Avoiding sugary
popsicles this summer?
Slice seedless
watermelon into pieces
about ¾ inch thick. Slide
a Popsicle stick halfway
and lay flat on a cookie
sheet. Freeze for 3-4
hours or until frozen.
Enjoy!