The Swap: Lean turkey replaces the beef, and kale is added to the recipe. These swaps result in each serving (500 g) of chili containing 220% daily value vitamin C and 130% daily value vitamin A.
The Swap: Goodbye, breadcrumbs! Cooked Compliments Organic Quinoa sticks to chicken tenders with the help of Compliments Balance Pure Liquid Egg Whites, resulting in a crunchy crust with only 9 g of total fat per serving (180 g).
The Swap: Trading half the beef for lentils, using reduced-fat cheeses and layering the filling with whole-wheat lasagna noodles reduces the calories per serving (300 g) from 400 to 290.
The Swap: The recipe uses Compliments Balance 100% Pure Liquid Egg Whites, cutting out the yolks, and replaces the butter and cream with avocado, resulting in a tender cake that contains 2.6 g of saturated fat per serving (250 g).
The Swap: No nacho platter is complete without cheese. By using Compliments Balance Shredded Part Skim Mozzarella Cheese, our recipe contains 5 g of fat per serving (80 g).
The Swap: Using delicate phyllo instead of puff pastry or pie dough means a single serving (1/4 of the recipe) of our pot pie is 320 calories.
Better-for-You Habit Swaps
- Ditch full-calorie soda and alcohol, and opt for water instead. Tired of plain water? “Choose beverages that are full of flavour without the sugar of soda,” says Hogger, suggesting green tea or flavoured teas, flavoured waters, unsweetened iced tea, and club soda with a splash of fruit juice.
- Learn what a proper portion size looks like. “Understanding appropriate serving sizes can sometimes be tricky, as our perception is often skewed by large restaurant meals,” explains Hogger. “The plate method is a simple way to divide your plate and keep portions reasonable—fill half of your plate with non-starchy vegetables, one-quarter of your plate with meat or a meat alternative, and one-quarter with a starchy vegetable or whole grain.”
- Learn what is in your favourite foods by taking the time to read labels and the Nutrition Facts Tables. Understanding the nutrients in fresh products like produce, meat and dairy will help inform more educated dietary choices.
- It’s okay to indulge in your favourite foods on occasion. Practicing moderation goes a long way toward making healthy choices more often. “Allowing yourself the leeway to occasionally indulge in treats or your favourite comfort foods can actually help you to stay on track with a healthy eating plan,” says Hogger. “Knowing that these foods are not forbidden can give you motivation to stay on track the rest of the time.”