It’s a new year and many are eager to start their diet on the right foot, maybe lose a few pounds, eat better, and make smarter food choices overall. Here’s a list of great healthy food substitutes for your regular choices to help you stick to your New Year’s Resolution. They are lower in fat and calories, but pack a punch!

Do you love chocolate milk but not so much the stomach ache and gas you get afterwards? There’s a new healthy option available and it’s not soy! As a lactose intolerant woman, I normally drink soy and rice milk, but my last choice is wonderful, especially in chocolate and it’s almond milk! It tastes so clean you’d think you were drinking for real! You’ll want to look in the dairy or healthy/organic checkout at your grocery store. They also offer a filed brand, but the refrigerated type is the best. This delicious treat is from the makers of nuts, Blue Diamond Natural Almond Breeze. Even if you’re not lactose intolerant, it’s only 120 calories and lower in fat than even soy, so drink up!

Do your kids love grilled cheese sandwiches but avoid them because of the lactose? A great option for cheese slices are the ‘Vegetable Slices’ found in the vegetarian section of the dairy case and/or produce area. They offer flavors such as cheddar, mozzarella, Americano, jalapeño, smoked provolone and the best thing is that they are low in calories, cholesterol free and have 0g of trans fat! The Veggie Slices brand also offers regular “cheese” and shredded blocks and they are all fantastic, you would use if they were dairy!

Avocado is a great delicacy and when you want to whip up some guacamole or just throw a few slices on your salad, it’s good to know there’s a low-fat option. A large avocado registered as “SlimCado” allows you to eat this wonderful fruit (that’s right, if you didn’t know, avocado is actually a fruit!) without racking up the calories. It’s still meaty like a regular avocado, but has a slightly higher water content, so it’s best used in guacamole. These are about 3 times larger than a normal one and a little can go a long way.

Canned fruits and vegetables, if you are not careful when selecting them, can be very high in syrup, sugar and salt! This is not good if you are looking to make healthier choices. You do have options though! Fresh is always better if you can get it and if it’s affordable then frozen is next best as it has been shown to have all the nutrient content of fresh and canned last. With the economy driving grocery prices to record highs in recent years, more people are turning to canned goods. Check the label and make sure it doesn’t have added salt or sugar. When looking at the ingredients, you’ll want to avoid anything that has syrup, corn syrup, fructose, sucrose, or added sweeteners. These add unwanted sodium and calories that aren’t needed. If you can’t get any without these ingredients, be sure to drain the juices and wash the contents well before using.

Is your weakness for cookies? Like many, cookies are a favorite treat and comfort food. After all, most are loaded with butter, margarine, or some kind of hydrogenated oil, lots of sugar, and often white flour. There are many new healthy organic and non-organic options that include whole grains, much less sugar, and healthier oils. A great one that I love is the Kashi TLC cookie. They are chewy but do add some crunch and one cookie is plenty for me so a box can go a long way. Flavor options are Happy Nut Mix, Dark Chocolate Oatmeal, and Flax Raisin Oatmeal. These powerhouses offer low sugar, seven whole grains, 0g cholesterol, 3g fiber, and only 130 calories per large cookie!

If you like popsicles and sherbet as a fun fruity snack, here’s a super easy recipe to make at home and avoid paying a premium for healthy packaged options at the grocery store. I really like Edy’s fruit bars and they are such a great and fantastic option! However, with her recent price increase, I refuse to pay her current price of $4, so I’m making my own. I have small Tupperware cups with lids (about ¾-1 full cup size) Use whatever fruit you have or buy fresh or frozen fruit. My favorite is the cranberry-mango. I put frozen blueberries and store-bought 100% pure frozen mango pulp into my food processor. Pulse it a few times until it’s really smooth and then pour it into the freezer cups. This is great for kids! No added sugar, no fat, just 100% fruit and SO delicious! You can also try bananas, strawberries, raspberries, kiwis, blackberries! For something spicy, add a little orange or pineapple juice. You don’t need popsicle sticks, you can eat it out of the glass with a spoon.

Vegetables and dressing can be a party staple and can seem healthy until covered in a dressing that is typically high in fat, high in salt, and typically made with dairy. If you haven’t tried it or are used to buying it at the supermarket, now is the time to make your own hummus! The main ingredient in Hummus is chickpeas, also known as garbanzo beans. You can buy a can, drain them, wash them and then dump them in your food processor with a clove of garlic, a little pepper and a little sea salt to taste and a little tahini. I only use what I have around the house, so I usually end up using ground cumin which also tastes nice. Add a tablespoon of olive oil and pulse until smooth and creamy. Hummus is great as a spread on crackers, bread, or as a dip for vegetables, and can be eaten by anyone, whether you’re vegan, vegetarian, or lactose intolerant.

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