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Healthy Swaps!

7 March 2019

By: Amy Tackett, Registered Dietitian Nutritionist for the YMCA of Greater Dayton

Check out these healthy swaps!
Each item is shown with its nutrition facts and key highlights in bold color. Understanding how to translate your food labels can help you make healthier choices with your food and nutrition. Be sure to check your own grocery store products and review the ingredient list. The homemade recipes are provided below!

Homemade Recipes!

Homemade Granola

Recipe modified from feastingonfruit.com

• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Total Time: 15 minutes

• Servings: 10

• Ingredients - 
- 1 3/4 cup oats
- 1 cup brown rice cereal
- 2 oz almonds
- 1/2 cup sugar free or pure maple syrup
- 1tsp cinnamon

• Directions - 
Preheat oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper. Mix all ingredients together in a large bowl and spread onto baking sheet, pressing down flat. Bake for 10 minutes until edges begin to brown. Remove from oven and allow to cool before breaking into pieces.

Dietitian Note: Add other ingredients to your liking such as nuts, seeds or dried fruit.

 

Homemade French Fries

Recipe from Simpleveganblog.com

• Prep Time: 10 minutes 
• Cook Time: 40 minutes
• Total Time: 50 minutes

• Servings: 2

• Ingredients - 
- 2 medium potatoes 

• Directions - 
- Preheat oven to 400 degrees Fahrenheit. Spray a baking sheet with non stick-cooking spray. Wash potatoes and cut into sticks. Place them evenly onto the baking sheet and bake for 40 minutes until golden brown.
 

Dietitian Note: This recipe may also be used with other vegetables! Try using a sweet potato, turnip or carrot sticks for variety and added vegetables.