If part of your weight management plan includes cutting back on calories and fat, food substitutions are the way to go. Bummed that you have to skip out on Friday night burgers or your favorite sweet treats? Don’t be so quick to fall into a never-ending cycle of salads and grilled chicken breast. How boring! You might be surprised that other options are available.

Cooking with substitutes for common ingredients isn’t rocket science, but it does take some creativity and an open mind. Below, we highlight some common substitutes we think you’ll like.

Healthier Substitutions

Instead of White Rice or Bread:

Rice and bread are often thought of to be pantry staples. However, for calorie and carb counters, the nutrition facts can be daunting. Instead of white rice, try brown rice, whole barley, Bulgar, quinoa or whole wheat couscous. Instead of white bread, try lettuce buns, cauliflower alternatives, eggs, sweet potato flat breads or portabella mushroom caps.

Instead of High-fat Dairy:

Heavy butters and creams are used in a lot pasta dishes as well as baked goods. Healthier alternatives include 2%  skim milk, almond or coconut milk, applesauce, Greek yogurt, mashed avocado, pumpkin puree, extra virgin olive oil or vegetable stock.

Instead of Ground Beef:

Regular beef tends to be higher in fat and calories. Instead, try stocking-up on extra lean ground beef, ground turkey, chicken breast or portabella mushrooms.

Instead of Sugary Snacks:

For those nights when your sweet tooth comes out with a vengeance, arm yourself with chopped fruit of all varieties. Great alternatives include apples, bananas and grapes. To add that extra creamy element, try nut butters and dessert hummus with moderation.

Instead of Iceberg Lettuce:

Iceberg lettuce isn’t exactly high in calories, but it also doesn’t have much nutritional content. If you’re building salads or topping off burgers, try spinach, kale, arugula, endive or field greens.

Instead of Pasta

Who doesn’t love a home cooked pasta dish for comfort food? If you’re trying to replace pasta noodles themselves, try zucchini noodles, shirataki noodles or spaghetti squash.

Instead of Soft Drinks or Juices

If you drink a lot of sugar-sweetened beverages to quench your thirst, try putting fruit zest or whole pieces in some ice water. You can also try carbonated water, black coffee or unsweetened ice tea. Stevia is a great sweetener if you need that extra sugary kick.

But Remember…

Not all food and ingredient substitutes are created equal. What may appear perfectly healthy can contain extra fat, sodium, sugars or hydrogenated oils. To make the best decisions for your health, just remember to look at the nutrition label. Be an informed consumer with a curious eye!