You are what you eat.  Those words ring true with every bite you and your family consumes.  So, what do you want to be made of?  Some days I’m made of an Oberwiess Turtle sundae.  Most days I’m not.  Some days my kids are made of hotdogs or burgers. Most days they are not.  More often than not, we make choices that point us in the direction of living well.  We didn’t get here overnight, but it certainly didn’t take a million years either.  It wasn’t torturous, but we did have to become more conscious and take control.  We had to be done with being passive receptacles of junk, junk and more junk which is EVERYWHERE, ALL THE TIME.  Below I’ll list some easy swaps that the Kuhel family made pretty painlessly.  You may have the same experience.  Some of you may have a tougher time of it.  The point, as usual, is not to make all the changes all at once. It also doesn’t mean you have to make all the changes to make it worth your while. Every change you make, no matter how small you may think it is, is totally worth making.  We chose to adopt these changes to increase our fiber, vitamins, minerals and “good fat” intake, decrease our saturated fat, sugar and salt intake…to get more nutritional bang for every bite. You’ll take a detour to avoid construction traffic. What detour will you take to avoid an unhealthy future?


White carbohydrates (bread, pasta, cereal,rice etc) – swap whole wheat/ whole grain bread , pasta(check for “whole” wheat, oats, grain etc and at least 3 grams of fiber per serving).  Try quinoa, barley, oatmeal, couscous and brown rice. Also add oatmeal or ground flax seed to baking recipes.

Baked/roasted potato – baked/roasted sweet potatoes

French fries – baked sweet potato fries

Mashed potatoes – pureed cauliflower (boil cauliflower in skim milk  and a dash of salt and white pepper until soft- put softened cauliflower in blender with a ladle full of the milk you boiled it in- give it a whirl -add more of the milk until it’s the consistency you like – make sure it’s smooth) My kids ask for this dish often.  They swear there is cheese in it!  It’s very filling because of all the fiber.

Chips- whole grain pretzels, almonds, walnuts, pistachios, pop corn made at home

Iceberg lettuce – spinach, arugula, romaine lettuce

Beef – skinless chicken, turkey, fish.

Ground meat – we use ½ the recommended amount of ground beef/turkey and bulk up recipes using black beans, kidney beans, corn, or other veggies.

Whole milk – 2% or skim

Sour cream – low fat sour cream, yogurt, salsa

Chocolate chip cookies – fewer chocolate chip cookies, oatmeal cookies

Butter – we just use much less or use Smart Balance

Vegetable oil – olive oil, swap applesauce for oil in baking recipes

Juice, pop – water, skim milk

Milk chocolate – dark chocolate (at least 60% cocoa)

Sugar –agave syrup

The Kuhel family LOVES food desperately. These are just a few swaps we make. What successful swaps have you made? I’m sure you’ve heard of some of these. I hope you have some that I haven’t heard of.  We are always open to new ideas especially in regards to health and wellness so bring it on!

Until next time…Live Well! – Toni Kuhel


3 thoughts on “Swap-a-rama

  1. I love that cauliflower puree! And I can’t even stand the taste of whole milk anymore. Thank you for infusing these changes in our house

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