Healthy Spread

 
Healthy Summer Spread 

Brittany Kelley RD, LDN

Who says you have to avoid that yummy appetizer spread this summer at that cookout or party because you’re trying to eat healthy? Instead of avoiding foods because you think they aren’t good for you, try to switch it up and make your own version of spread with yummy and nutritious choices! Here are some ideas for what you can swap out for healthy alternatives:

 

            Sweets for fresh fruit! Strawberries, grapes, cherries, kiwis, you name it! Small bite size pieces of fruit makes the perfect addition to a healthy spread. Rather than chocolate or pieces of candy that are high in added sugars, fruit contains natural sugar known as fructose and tons of fiber! Dried fruit is a source of iron too!

 

Onion dip for hummus or guacamole: Rather than onion or queso dips that are high in saturated fats, substitute some tasty guac or hummus! Guacamole is made from avocados which contain high amounts of omega 3 fatty acids (healthy fats.) These fats help lower our body’s bad cholesterol levels and promote satiety!

 

Potato chips for veggie sticks or multigrain crackers: Obviously you can’t have a guacamole or hummus dip without something to DIP into it. Instead of adding potato chips which are low in nutritional value, try to substitute them for carrots, celery, or a side of multigrain crackers.

 

Pickles for peanuts or almonds: Pickles are notorious for their sodium content. So if you are looking for a salty alternative, lightly salted peanuts or almonds make a great switch. They are high in plant based protein and will definitely satisfy your salty needs when consumed in moderation!