Six healthy food swaps for weight loss

Ideas to add in more healthful ingredients plus 33 recipes to try.
Published August 29, 2022

If you’re looking for healthy food swaps to help keep you on track to your weight loss goals, or just want to add in some more nutritious ingredients to your meals, we’ve compiled some of our best tips for keeping your favourite recipes high in flavour but low in Points.

Healthy Swaps for Wraps

When choosing your wrap, consider texture as well as taste. Try pairing crunchy, cooling iceberg or Romaine lettuce with bold, spicy flavours; sturdy collard greens or cabbage will neatly hold together loose, crumbly ingredients. If Tex-Mex is on the menu, opt for corn tortillas over flour. Made from whole grains, corn tortillas are higher in dietary fibre and at only 1 Point, are lower in Points than flour tortillas. Rice paper is another versatile and low Point option and can be used to make a wide assortment of sweet or summer rolls.

Noodle-Free Pasta Dishes

Swapping out noodles for spiralized or thinly sliced vegetables is a simple but effective way to lower the Points value of traditional pasta dishes and amp up the dietary fibre. The secret to incredible veggie noodle recipes? It’s all in the sauce. Vegetable noodles provide the al dente texture that the pasta would normally contribute, but an ultra-flavourful, textured sauce is what makes the dish taste authentic. Most grocery stores now offer a fresh or frozen version of vegetable noodles, no spiralizer required. If you’d like to make our no-noodle lasagna (or any other dish where vegetables must be thinly sliced), we highly recommend using a kitchen mandolin.

Getting a Creamy Texture (Without the Use of Cream)

There’s no denying the appeal of creamy textures, they play an important role in a wide range of recipes and are pleasurable to eat. Luckily, when it comes to healthy food swaps to lose weight, there are many ingredients that can be used to recreate a creamy taste and texture without using heavy cream. Adding blended cooked vegetables, plain canned pumpkin, or silken tofu will create a velvety texture in soups and sauces. Low or no fat yogurt, sour cream, or cream cheese can also be whisked in with similar creamy results, just be sure to add it while the pot or skillet is off the heat to prevent it from curdling.

Tips For Healthy Food Swaps When Dining Out

When you’re on a weight loss journey, dining out can sometimes feel overwhelming. Here are our top tips for swapping in healthy foods for rich dishes, so that you can enjoy the experience without worrying about going over your Points Budget:

  • Swap out fries or other fried side dishes for a baked potato (without butter), grilled vegetables, or a small bowl of non-creamy soup.
  • If you’re ordering a salad, ask for an oil-and-vinegar vinaigrette instead of a creamy dressing.
  • Ordering pasta? Ask for a mixture of half-and-half mixture of vegetables and noodles.
  • Opt for wine, beer, or a cocktail made with a zero calorie mixer instead of a sugary cocktail.
  • At brunch, order turkey bacon, turkey sausage, or Canadian bacon whenever possible.