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Little Changes in the Kitchen

Little changes in the kitchen equal big, healthy ones! Here are a few swaps in the kitchen that work for me.

Swaps in the kitchen for healthy eating

Instead of 1/2 and 1/2 for your coffee, try evaporated milk. Evaporated milk has about 60% water removed and it’s color and texture is similar to 1/2 and 1/2. According to, one ounce of evaporated milk has 2.4g of fat, 3.2g of carbs, 2.2g of protein, 33mg of sodium and 9mg of cholesterol. Compare that to half and half and it’s a healthy and creamy switch.
Sidebar: Most of us will use less than one ounce of milk in our coffee.

Instead of drinking orange juice, eat an actual orange. One cup of OJ has somewhere between 24 and 36g of carbs – depending on the brand, serving size and ingredients. One orange is between 12 and 14g of carbs and has 3g of fiber.

Feeling like cheese and crackers and or peanut butter and crackers? Why not try cheese/peanut butter on a honey-crisp or Fuji apple instead? Apples have no sodium, are lower in carbs then crackers and are high in fiber. Also, you know what they say about an apple a day…

Craving a cheesy fruit danish? I feel you. But grab a slice of whole grain bread and toast it according to your preference, spread with Neufchatel cheese spread (1/3 less fat than cream cheese and in my book, tastier) and then drizzle with honey and top with fresh berries or raisins. Less carbs and fat, totally satisfies your cheesy fruit danish craving.

Invest in an olive/sesame/any kind of oil you cook with spritzer/sprayer/mister. Yes, there is such a thing (Google it). You can buy them online for as little as $8. Oil misters allow you to control how much of your favorite cooking oil ends up in the pan – which cuts back on the fat in the meal without compromising taste. It also reduces wasting oil, which saves us money.

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