Nutritious Nuggets: Favorite Food Swaps for Weight Loss and Weight Management

Nutritious Nuggets: Weekly tips and tricks from Coach Maddie to inspire you to get your nutrition on track.


This week I’m coming to you with written word rather than YouTube. I wanted to share some of my favorite ways to swap simple ingredients in a meal to make it healthier yet still taste da bomb! One of the best ways to improve your diet is to limit processed foods…think all those things we have loved since we started eating solid foods…cereal, spaghetti, chips, candy, ice cream. You get the picture. These are all good to enjoy from time to time however, if your goal is to lose weight or manage your weight then you need to keep these in check.

  • My Go To “Pasta” Dishes

I don’t know about you but the thing I like most about pasta is all the delish toppings that go on the pasta. Some of the bests ways I like to enjoy pasta now is to keep all the tasty toppings and pour them over a veggie: spaghetti squash, zucchini noodles, roasted brussels sprouts, or roasted broccoli. These recipes are a regular in my kitchen and keep everyone happy.

Pad Thai Casserole

Spaghetti Pie

Chicken Parmesan

  • My Go To Side Dishes

Don’t get me wrong, I still enjoy potatoes and rice as a hearty comfort-filled dinner. I usually try to limit these to once maybe twice a week. Why? I feel better when I eat a wide variety of vegetables. I eat A LOT of cauliflower. Cauliflower is a great sub for rice, mashed potatoes and even pizza crust! I won’t lie to you…it doesn’t taste the exact same but it is satisfying when paired with the right foods, seasonings, and sauces and will help keep that waist line where you want it. The following recipes help me to get loads of veggies in on the daily. 

Spanish Cauli-Rice

Cauliflower Mash

Roasted Brussels Sprouts  (if you don’t like brussels sprouts, I didn’t use to either…just keep trying okay?)

Hope you find these food swaps helpful. There are many foods we can continue to try and swap to ensure we are enjoying everything we are eating and at the same time eating foods that will help us enjoy a healthy life!