Back on Solids? Try 12 Healthy Food Substitutions

If you’re transitioning back to solid foods after bariatric surgery, you might be looking for healthy alternatives to foods that were part of your old lifestyle.

Check out this list of healthy food substitutes. They’ll help you ease back into solid foods while making healthier choices and still enjoying delicious meals:

Health Food Alternatives

1. Cauliflower rice instead of white rice: Cauliflower rice is lower in calories and carbohydrates, making it a great substitute for traditional rice.
2. Greek yogurt instead of sour cream: Greek yogurt is a protein-rich option that can replace sour cream in dips, dressings, and toppings.
3. Zucchini noodles instead of pasta: Zucchini noodles, or zoodles, are a great alternative to pasta. You get more vitamins and fewer carbohydrates.
4. Avocado instead of butter: Mashed avocado can be a healthy replacement for butter at a spread or in recipes; their full of healthy fats and nutrients.
5. Quinoa instead of white rice: Quinoa has protein and contains more fiber and nutrients than white rice.
6. Apple sauce instead of oil in baking: Unsweetened apple sauce can be used as a healthier substitute for oil in many baking recipes.
7. Lean turkey or chicken instead of ground beef: Lean cuts of turkey or chicken can reduce saturated fat intake compared to ground beef.
8. Lettuce wraps instead of tortillas or bread: Using lettuce leaves as wraps can save calories and carbohydrates compared to tortillas or bread.
9. Hummus instead of mayo: Hummus is a nutritious, tasty spread that can replace mayo in sandwiches and wraps.
10. Frozen grapes instead of candy: Frozen grapes are a delicious sweet treat and refreshing snack without added sugars and artificial ingredients.
11. Unsweetened cocoa powder instead of chocolate syrup: Unsweetened cocoa powder is a healthier way to add chocolate flavor to recipes without added sugars.
12. Baked veggie chips instead of regular chips: Season and bake thinly sliced vegetables like sweet potatoes, radishes or zucchini for a healthier, crunchy snack alternative.

These substitutions are a great place to start when planning healthy meals and snacks, but don’t forget the key to long term health and weight maintenance – Protein First!

Be sure to stay in touch with your health care team to create a diet plan that meets your individual needs and goals.