Eat This Not That: Healthy Dinner Choices

Eat This Not That: Healthy Dinner Choices

Dinnertime…the time where you choose to end your day in a healthy way or binge out because your boss is stressing you out. Do you ever feel like you struggle to eat healthy for dinner and have trouble choosing what to eat? I’ve outlined a few dinner items that you need to ditch and swap out for a much healthier end-of-day meal! 

Eat Cauliflower ‘Mashed Potatoes’ NOT Real Mashed Potatoes

Eat This Not That: Healthy Dinner Choices
Hello cauliflower, goodbye white potatoes!

If you’re looking to cut carbohydrates, but still want the taste of ‘potatoes,’ try having mashed ‘cauliflower’ potatoes instead of the white ones! It doesn’t have to stop with using cauliflower as a potato substitute, either, as it can be subbed for rice, pasta and many other recipes that require white flour. 1/2 cup of boiled potatoes contains 67 calories and 15.6 grams of carbs, as compared to 1/2 cup boiled cauliflower yielding 14.3 calories and only 2.5 grams of carbs! You’ll save over 50 calories and 13 grams of carbs by choosing this much more carb-friendly option. Be sure not to overload it with butter and salt, as this defeats the entire purpose. 

Eat Avocado NOT Mayonnaise

Eat This Not That: Healthy Dinner Choices
Ditch the mayo and grab an avocado instead!

Mayonnaise is quite possibly one of the worst condiments ever created, as it’s made of a bunch ingredients that aren’t in any way, shape, or form, good for you. It’s loaded with artificial ingredients and preservatives that give it a shelf life for YEARS….yikes! Not to mention that it has very little nutritional value. Don’t even get me started on ‘light’ or ‘fat-free’ mayonnaise either, as that contains even more chemical competes than the original! Substitute all your mayonnaise needs with mashed avocado instead!

Avocado, on the other hand, is packed full of vitamins and good fats called monounsaturated fats! Vitamins like fiber, B6, Vitamin C, Vitamin K and Folate. In two tablespoons of avocado, you’ll find 50 calories, versus 100 calories in mayo. You can even spice it up by adding fresh lemon juice, lime juice, a bit of salt, or cayenne pepper. Bon appettit!

Eat Ground Turkey NOT Ground Beef

Eat This Not That: Healthy Dinner Choices
Adios hamburger, hello turkey burger!

You may have already heard this one by now, but I’m here to give you all the details of just how much better eating ground turkey burger is for you than eating regular hamburger. Even when compared to lean hamburger, turkey burger still has far less fat and more protein. 100 grams of lean ground beef yields 250 calories, 20 grams of fat and 17 grams of protein. In comparison, 100 grams of turkey burger yields 250 calories, 13 grams of fat and 27 grams of protein! That’s 8 grams of less fat and 10 more grams of protein in turkey burger compared to lean ground beef! Skip the buns as well and wrap up your burgers with lettuce, for a crunchy alternative!

Cook With Coconut Oil or Olive Oil- NOT Butter or Canola Oil

Eat This Not That: Healthy Dinner Choices
Coconut oil is the way to go!

Choosing the right oil to cook with can be super overwhelming, but we’re here to make it simple for you-Use Coconut Oil or Olive Oil! Surprisingly, Americans are one of the few countries where canola oil is actually used for cooking , as most other parts of the world  prefer other oils. Coconut oil is rich in Medium Chain Triglycerides (MCT’s) and has a great Omega-6 to Omega-3 ratio, making it super heart healthy. When you’re frying and cooking at high temperatures, the molecular components of the fats/oils change and the one that is least harmful for you is coconut oil. Canola oil is so refined and processed that it contains little nutritional value. Just be sure that your coconut oil is cold-pressed and unrefined. 

Eat Fresh Salsa NOT Ketchup

Eat This Not That: Healthy Dinner Choices
Salsa is king!

Ketchup seems so harmless, right? I mean, it’s just made of tomatoes…..WRONG! Americans are a nation obsessed with ketchup, we literally put it on everything: eggs, nuggets, fries, burgers and so much more! In just one tablespoon of ketchup, you’ll find 4 grams of sugar. Who really eats only one tablespoon of ketchup-no one. So you’re most likely piling on 20 grams of sugar onto that delicious hamburger. To make matters worse, most commercially prepared ketchups contain high fructose corn syrup with a mess of other ‘natural flavorings’ which include artificial dyes, colors, and GMO’s. Sub out your love for ketchup for some fresh, homemade salsa instead!

Cook With Almond Or Coconut Flour NOT White Flour

Eat This Not That: Healthy Dinner Choices
Bid adieu to white flour and grab some almond or coconut flour instead!

White flour is essentially worthless for your health, even if it is ‘enriched.’ Why? Because most of the nutrients that originally were in the white flour were stripped via a process called refinement. Then the ‘nutrients’ added back in are chemically processed and made, yielding a whole mess of bad stuff.

Although almond flour is lower in carbs and higher in calories and fat, you’ll make up for it in nutrients! Almond flour provides a good source of daily Vitamin E, magnesium, fiber and manganese. It’s also gluten-free, which is always a win. Coconut flour is also gluten free and contains fewer calories than almond flour, but it also contains less nutrients. Coconut flour is more convenient to cook with because it binds to liquids easier. So, if you’re going to cook with flour, make it almond or coconut, not white flour!

Eat Homemade Vinegar & Oil NOT Store Bought Salad Dressings

Eat This Not That: Healthy Dinner Choices
Store bought dressings aren’t worth the money or junk ingredients inside!

For YEARS I would faithfully buy salad dressings to slather all over my daily salad, at more than $5USD per bottle. While I was always annoyed with the cost of each bottle, I never thought to think about the INGREDIENTS in each bottle of salad dressing! It wasn’t until we lived in Europe where bottled dressing wasn’t even available at the grocery store, that we opened our eyes and started to make our own. All of our favorite salad dressings (even my favorite vinegar and oil) were full of additives, stabilizers, artificial colors, dyes, carrageenan, high fructose corn syrup, and trans fats=a total chemical shit storm! And here we were thinking that we were eating healthy! Homemade dressings are super easy to make and it takes just a few minutes to whip up a batch for the whole week. I get all my recipe ideas from Pinterest!

Eat Homemade Pizza NOT Delivery

Eat This Not That: Healthy Dinner Choices
Homemade pizza is fun to make and a much healthier option!

Who doesn’t love pizza? While ordering a pie on a Friday night after a long week is MUCH easier than stopping at the store for ingredients, you’ll surely be happy that you chose the latter in the long run. Homemade pizza is cheaper, healthier and served much hotter than your neighborhood pizzeria (sorry Papa John). A typical slice of homemade pizza with a thin crust is up to 200-calories less and half the fat per slice than it’s delivery counterpart. Top your pizza with fresh veggies of your choice or you can even make the crust from cauliflower! Plus, it’s a fun activity to do together with your family!

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Thanks so much for reading! Here’s to better posture and better health!

Dr. Nichole 🙂

Dr. Nichole Walz, Co-Creator of The Posture Protector App

Co-Creator: Posture Protector App

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