Sub protein-rich Greek yogurt for creamy, cold stuff
Thick Greek yogurt is high in protein, calcium, and probiotics, so it covers most health bases. Its uses go well beyond the morning parfait. Substitute it for mayo in chicken and tuna salads, for sour cream as a garnish, and even for some of the oil in your salad dressings. Love that decadent onion dip? Dr. Gullo suggests substituting Greek yogurt instead of sour cream and flavoring it with dried onion mix. And while nothing compares to the consistency of whipped cream, a dollop of tart Greek yogurt pairs beautifully with sweet desserts.
Debating which fat percentage to buy? Don’t fear fat-free, as it's higher in carbohydrates than fattier versions of yogurt. And ladies: “Women burn fat better than carbs; carbs increase insulin and fat storage. More fat tends to satiate appetite, which means you eat less,” shares Dr. Gullo. Basically, fuller-fat varieties will tide you over longer, whether it’s as a snack or topping.
Cut meat with mushrooms for umami with half the fat
Mushrooms are known for their meaty texture and flavor, which is why nutritionist Sara Haas suggests, "substituting some or about half of the beef in hamburgers, Sloppy Joes, and tacos with finely chopped mushrooms. You’re still getting the umami flavor that you get with beef, but now you’re getting a vegetarian source from the mushrooms. This cuts out some fat and subsequently calories, too. Plus you’re getting a boost of mushroom nutrition -- Vitamin D, B vitamins, and potassium.” And, on top of those benefits, it's also an excellent way to make a little bit of meat go a long way. Healthy and economical!