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I was invited to come one of Chicago’s popular morning shows, on the WCIU network on You and Me, This Morning with on the road host, Aly Bockler.

Our topic on this segment was Healthier Alternatives to Everyday Foods. At this time of the year, resolutions are in full force and people may be struggling with their vow to eat healthier in the new year.

My tips show some simple alternatives and tips to eat healthier. It is always important to first consult your physician and nutritionist as well.

Rice switch to Barley or Quinoa – According to BarleyFoods.org, Barley is an excellent food choice for those concerned about type 2 diabetes or pre-diabetes because the grain contains essential vitamins and minerals and is an excellent source of dietary fiber, particularly beta-glucan soluble fiber. Quinoa is also a great gluten free substitution for rice.

Mayonnaise & Sour Cream switch to Mashed Avocado – Trade out mayo or sour cream in your sandwiches and meals to simply mashed avocados. The creaminess and richness of the avocado is a great substitution and trading out bad fats for the good kind! 

Croutons switch to Nuts - Salads are all the rage during resolution season, and croutons are a favorite topping. Instead of carbohydrate loaded croutons, substitute with crunchy, delicious nuts. Feel free to roast them and add spices to enhance it’s flavor for your snacks and salads.

Iceberg Lettuce switch to Dark Greens – Instead of iceberg lettuce for your salads, switch out to darker greens to increase vitamin and antioxidant intake. Many grocers carry pre-packaged mixed greens that contain baby spinach, kale and a great array dark greens and even herbs!

Less Sugar in Your Coffee – Cut back on the sugar intake in your coffee by adding a little cinnamon and/or nutmeg to increase flavor without adding sugar. Even try adding a little tiny drop of extracts like vanilla or almond in your coffee to boost flavor.

What other healthy substitutions can you think of???