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Food and Nutrition

Eat THIS, Not THAT: 4 Healthy Food Swaps

Enara Staff
/ October 18, 2018
Grocery Store

1. Pasta vs. Spaghetti Squash

Eat This: 1 cup of spaghetti squash – 40 calories
Instead of: 1 cup of cooked pasta noodles – 200 calories


Spaghetti squash is the perfect veggie alternative to traditional carb-filled pasta and will save you 5x the amount of calories per cup. Pasta yields around 45 grams of carbs per cup while spaghetti squash yields around 10. Spaghetti squash also provides the same fiber content, so you’ll be just as full taking in less calories. Look for a squash that is vibrant in color and firm to the touch. See our grocery spotlight post featuring cut spaghetti squash for a quick alternative to buying a whole squash.


2. Rice vs. Cauliflower

Eat This: 1 cup of riced cauliflower – 25 calories
Instead of: 1 cup of long grain white rice – 205 calories


Cauliflower is one of the healthiest cruciferous vegetables due to its vitamin and fiber content. It is super versatile and you can incorporate it into any cuisine while saving around 40 grams of carbs that white rice yields. There are a few ways to “rice” your cauliflower. If you prefer your rice on the finer side, you can use a box grater. A food processor is another quick option. You can also find it pre-riced in the freezer section at the supermarket if you’re looking to save yourself some prep time.


3. Bread vs. Low Carb Tortilla

Eat This: 1 La Tortilla Whole Wheat Low Carb Tortilla – 50 calories
Instead of: 1 slice of  Sourdough bread – 130 calories


Try this calorie saving twist on traditional morning toast: 1 La Tortilla Factory low carb whole wheat tortilla with 1 serving of peanut butter. This is a great snack idea for fuel on-the-go. You can also create your own veggie wrap using your favorite veggies and fresh herbs. Also a favorite with some lean ground turkey for Taco Tuesday’s!

4. Soda vs. Sparkling Water

Drink This: 12-oz La Croix Sparkling Water – 0 calories
Not That!: 12-oz Coke, 140 calories


We love that first bubbly and crisp sip from a fresh can… of sparkling water that is! Do yourself a favor and pass on the sugar-filled sodas and fruit juices. Consider saving yourself over 100 calories and around 40 grams of sugar per can! They also offer a wide variety of flavors so you’re sure to find one that fits your liking!


*Be sure to consult with your dietitian about what foods you can incorporate into your personal program.*

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