Simple and Healthy Food Swaps

Certain foods that we like aren't necessarily good for us, or as good for us as another, similar food. Here are a few simple food swaps to give you a nutritional boost.

1. Greek yogurt instead of regular yogurt. Nonfat greek yogurt is significantly higher in protein then regular yogurt. And you'll still get all the bacterial benefits of yogurt, but it will be a more filling and satisfying snack.
2. Avocado instead of mayonnaise. Instead of mayo on a sandwich, try mashing up some avocado and spreading that, or just putting a few slices on top. The avocado may be pretty equivalent to mayo in terms of calories, but the healthy fats the avocado has far outweigh the mayonnaise.
3. Applesauce instead of butter. Baking with applesauce keeps your treats nice and moist while also skipping the unhealthy parts of butter. There are lots of recipes that substitute applesauce in place of butter, a quick Google search will show you how to substitute.
4. Dark, leafy greens instead of iceberg lettuce. Iceberg lettuce has barely any nutrients and is mostly water. Instead use spinach, kale, or a spring mix in place of iceberg lettuce. These greens are teeming with nutrients and will keep you much fuller then plain old iceberg lettuce.
5. Stevia instead of sugar. Stevia is naturally extracted from the plant, and is a nearly zero calorie alternative to sugar. Using stevia to sweeten your coffee is a good alternative. But stevia is much sweeter than sugar, so you'll need less of it.
6. Dry roasted almonds instead of pretzels and chips. If you're craving something salty, reaching for a handful of almonds is much more nutritionally beneficial then chips or pretzels. Just watch your portions.

What are your favorite healthy foods swaps?