We asked Health magazine's nutrition editor, Cynthia Sass, RD, whether she had any go-to food swaps—and she said "So many!" Here are her favorites.

Cynthia Sass, MPH, RD
March 08, 2013

We asked Health magazine's nutrition editor, Cynthia Sass, RD, whether she had any go-to food swaps—and she said "So many!" Here are her favorites. These simple switches will boost your fiber intake, cut down on saturated fat, and add disease-fighting antioxidants to your diet. Eat up!























I use bean flour in place of all-purpose flour.

Benefit: A quarter cup of fava or white bean flour tastes the same as all-purpose and packs 8 grams of fiber (compared with less than 1 gram in regular flour) plus protein, minerals, and antioxidants.
I sub avocado for butter.

Benefit: It saves about 75 cals per tablespoon and replaces saturated fat with heart-healthy, monounsaturated fat. I use half a tablespoon of avocado for every tablespoon of butter in brownies and cupcakes—and even spread it on toast.
I upgrade from mayo to hummus.

Benefit: As a sandwich spread, condiment in potato salad, or even as a base for some sauces, this trade slashes 65 calories per tablespoon and adds fiber, protein, and iron without losing that creamy texture.
I use warmed-up frozen fruit instead of jam.

Benefit: A tablespoon of jam has 50 calories, while a half cup of frozen berries (warmed with cinnamon or ginger) has half the calories, no added sugar, and a dose of vitamin C, fiber, and antioxidants.

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