7 Healthy Food Swaps to Add to Your Grocery List (2024)

8 oz., average: 30 calories, 2.5g total fat (0g sat. fat), 140mg sodium, 1g carbs, 0g fiber, 0g sugars, 0.5g protein -- SmartPoints® value 1*

You probably know whole milk isn't your best bet, but even fat-free milk is fairly high in calories and sugar. Although it has a nice amount of protein, an 8-oz. serving has about 90 calories and 12.5g sugars (SmartPoints® value 3*). This new nut milk is super creamy and incredibly low in calories. Use it pretty much anywhere you'd use dairy milk: smoothies, cereal, coffee, and more. Look for unsweetened cashew milk in original and vanilla -- both shelf-stable and fridge varieties. Check out the kinds by Almond Breeze (an almond-cashew blend), So Delicious, and Silk. P.S. We still love unsweetened almond milk, which has similar stats.

1 cup chopped: 27 calories, <0.5g total fat (0g sat. fat), 32mg sodium, 5.5g carbs, 2g fiber, 2g sugars, 2g protein -- SmartPoints® value 0*

It's the hottest way to slash carbycalories, people. You want mashed potatoes? Try mashed cauliflower. You want pizza? Try making it with a cauliflower crust. You want rice? DIY with riced cauliflower. Speaking of riced cauliflower, don't miss tomorrow's email for a step-by-step guide and a brand-new recipe: Hawaiian Chicken Cauliflower Fried Rice!

2 tbsp., average:51 calories, 2g total fat (<0.5g sat. fat), 34mg sodium, 4g carbs, 2g fiber, 1g sugars, 6g protein --SmartPoints® value 1*

This low-calorie miracle product is going mainstream with the launch ofJif's line. Made from defatted peanuts, powdered PB has less than half the calories and fat of traditional peanut butter. Mix it with a little water, and use it just like ordinary PB. Or add it to dessert batters, smoothies, oatmeals, etc., for rich peanut-butter flavor without a ton of added calories. (Get recipes here!) In addition to Jif's peanut butter powder, look forJust Great StuffandPB2. Pssst... This Wednesday's email is all about powdered peanut butter, so stay tuned for that!

7 oz. (about 1 medium) zucchini: 33 calories, 0.5g total fat (<0.5g sat. fat), 16mg sodium, 6g carbs, 2g fiber, 5g sugars, 2.5g protein -- SmartPoints® value 0*

The tubular green squash is your gateway to the lowest-calorie noodles around... It has a fraction of the calories of traditional pasta! Use a spiral veggie cutter (like the Veggetti) or a standard veggie peeler to slice the zucchini into noodle-like strands; then lightly cook, and use like ordinary pasta. Life changing! Click here for a full-on guide to zucchini noodles, plus recipes you'll flip for.

2 large leaves: 16 calories, 0g total fat (0g sat. fat), 12mg sodium, 4g carbs, 1.5g fiber, 2g sugars, 1g protein -- SmartPoints® value 0*

Tired of lettuce buns as a sandwich starch swap? Give cabbage a chance! Just steam the cabbage (click for slow-cooker instructions), and use the now-pliable leaves to hold all your sandwich fixins. Great for burgers, grilled chicken, deli meats... You name it! You'll save oodles of calories with this single swap.

One 8-oz. container: 100 - 110 calories, 2g total fat (1.5g sat. fat), 720 - 750mg sodium, 16g carbs, 1g fiber, 12g sugars, 5g protein -- SmartPoints® value 4 - 5*

Newsflash: Soup makes a terrific snack… It’s more filling than a bag of greasy potato chips, and it’s more satisfying than carrot and celery sticks. In Creamy Tomato and Roasted Red Pepper & Tomato, we L.O.V.E. these adorable easy-pour cartons. No can opener (or calorie multiplication skills) required! Another convenient soup find? Campbell's K-cup soups. Looking to save sodium? Check out Amy's Light in Sodiumsoup line... Mmmm!

1/2 cup, average: 110 calories, 0.5g total fat (0g sat), 231mg sodium, 19.5g carbs, 6g fiber, 1.5g sugars, 7g protein -- SmartPoints® value 3*

One of our favorite tricks these days is to use pureed beans as the main ingredient in dessert batters. You've seen it in our Fudgy Flourless Chocolate Cake, and we have a whole bunch of brand-new recipes coming soon: red velvet cake, peanut butter blondies, and more! Stock up, and make sure you're signed up for the daily emails so you don't miss out...