This document provides 5 healthy food substitutions that allow one to enjoy foods while contributing to overall health: 1. Substituting black beans for flour in baking, as black beans are packed with protein and fiber. 2. Using olive oil instead of vegetable oil, as olives are filled with healthy omega-3 fatty acids. 3. Replacing mayonnaise or sour cream with Greek yogurt in cooking, as Greek yogurt has more protein and less sugar, sodium, and fat. 4. Drinking wine instead of sugary cocktails, as wine is lower in calories and contains antioxidants. 5. Substituting applesauce, dates, or cinnamon for sugar in recipes to

1. M A R C H 2 0 1 7
TOP 5 HEALTHY
FOOD
SUBSTITUTIONS
CREATED BY
DR. JENSON MAK

2. Although the New Year may be over, it’s never
too late (or too early) to start your New Year’s
resolution of becoming healthier for the sake of
your body.
If you typically don’t spend your time
experimenting with foods in the kitchen, then
you won’t know about the healthy substitutes
that you can use in your cooking.

3. By substituting these
simple, everyday foods,
for ingredients that
typically make your
meals unhealthy, you
can enjoy all the foods
you love while
contributing to the
overall health of your
body.

4. 1 BLACK
BEANS
The legumes are considered one of
the healthiest foods for your body,
as they are packed with protein and
fiber.
Substituting black beans for flour in
your baking dishes will allow you to
maximize your nutrition without
noticing a taste difference. Wherever
a recipe calls for a cup of flour, use a
cup of black beans, well drained and
mashed.

5. 2 OLIVE OILThe ever so popular
mediterranean diet has caused
many to switch their diets for
optimal health, and olive oil
plays a key part.
Olives are one of the oldest
food sources known to
mankind, including one of the
healthiest. Olives are filled
with OMega-3 fatty acids that
your body needs to function
properly. Instead of using the
typical vegetable oil, opt it for
olive oil.

6. You’ve heard about the health craze
all over. Greek yogurt is not going
anywhere thanks to its high nutritional
benefits. Greek yogurt is packed with
high protein, and less sugar, sodium,
and fat compared to regular yogurt.
Greek yogurt is also great for
substitutes. Instead of using mayo or
sour cream in your daily cooking, plain
greek yogurt will make your meals
much more nutritious without a taste
difference.
GREEK YOGURT
3

7. Wine is also considered part of the
mediterranean diet. Known as the Drink of
the Gods, the ancient drink comes with
more health benefits than any other
alcoholic drink out there.
For one, many studies have shown that
wine can play a role in preventing
depression and anti-aging due to the high
amount of antioxidants made with the drink
(with moderate consumption).
It’s also a great drink to sip when out at the
bar with friends or relaxing at home, as
wine is significantly lower in calories
compared to sugary and sweet cocktails.
WINE4

8. 5 APPLESAUCE, DATES & CINNAMON
There’s nothing evil about sugar, spice, and everything nice in
those beautiful iced cupcakes and luscious chocolate cakes, right?
Wrong. Many experts have found that sugar can actually become
as addictive to humans as some drugs. Sugar is responsible for
obesity, diabetes, and heart diseases, as it converts to fat in our
bodies.
One old fashioned trick is to substitute applesauce in recipes that
call for sugar. This also allows your item to become more moist.
Another trick is to add dates to recipes that call for sugar. Dates
are naturally sweet, so you won’t notice the taste difference.
Cinnamon is also a great spice to substitute sugar for.

9. Thank you for viewing!