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Healthy Substitutions

Instead of white rice, choose: brown rice or wild rice.

Instead of white flour, choose: whole wheat flour. If you prefer a less hearty flour for your baked goods, mix equal amounts of unbleached white flour and whole wheat flour for lighter results.

Instead of highly processed breakfast cereals, choose: muesli, granola, oatmeal, or hot or cold cereals made with whole grains.  

Instead of refined sugar, choose: honey, molasses, sorghum, maple syrup, barley malt, or rice syrup. Or, if you really prefer sugar, choose organic. Another idea for reducing your intake of sugar is to substitute cinnamon, cloves, allspice, ginger, anise, and fennel for some of the sugar in fruit-dessert recipes.

Instead of pasta made from white flour, choose: whole wheat, soy, spinach, artichoke, sesame, rice, amaranth, quinoa, or corn pasta.

Instead of peanut butter with sugar and preservatives, choose: natural peanut, almond, cashew, or sesame (tahini) butters

Instead of processed cheese, cheese snacks and spreads, choose: organic nonfat or lowfat cheeses

oreganoInstead of salt, choose: Strong, flavorful herbs and spices, such as black pepper, curry, cumin, basil, oregano, onion, and garlic, or salt-free seasoning blends.

Instead of breadcrumbs, choose: ground, unsalted nuts and seeds.

Instead of half-and-half or cream, choose: dried mushrooms that have been rehydrated and pureed.

Take your time!

One last tip for eating healthfully--find a restful place and take an appropriate amount of time for your meals. If you regularly eat on the run, in the car, or at your desk (while simultaneously taking phone calls), it's time to break those habits! Your body is not unlike an automobile. It needs fuel to keep it running--and when you fill the tank, the car should be turned off and in park. Do the same when you fuel. It will be better for your digestive system and your physical and mental well-being if you take a few minutes to sit, relax, de-stress, and enjoy the foods that will fuel your body. During the day, instead of hurried, stressful snacking, substitute a relaxing cup of tea.

With just a few changes to what--and how--you eat, you can be on your way to better physical health, increased mental energy and a more positive lifestyle.


usda organicWe're committed to providing you with products that provide superior flavor, quality, purity, and nutrition--and that, whenever possible, are organic as well. In order to be labeled "organic," products must be grown and handled according to strict procedures that prohibit the use of chemical pesticides, herbicides, and fertilizers. Organic certification also means that the foods cannot be genetically modified or irradiated.

Simply Organic and Frontier organically grown foods are great choices for a healthier diet --and for the well-being of those who grow our food, the nurturing of the world's farmland, and the protection of our air and water resources. Organic agriculture supports the sustainable preservation of a planet that, with proper care and attention, will continue to feed, nurture, and provide for all of us for generations to come.

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Quick Links

» A Guide to Healthy Eating
» Grains
» Vegetables & Fruits
» Dairy & Protein
» Fats & Quick Healthy Meals
» Healthy Substitutions

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