The Swap: Pancakes are a breakfast staple, but if you indulge in these refined-carb patties too often, you’re likely to feel zonked by noon due to the food’s energy-crashing effects. Instead, use a mixture of whole-grain oatmeal and protein-packed cottage cheese to create your own healthy pancake mix. Mix together half a cup of old-fashioned oatmeal, a quarter cup of low-fat cottage cheese, two eggs, and a dash each of vanilla extract, cinnamon, and nutmeg. Process in a blender until smooth. Cook the mixture like a regular pancake.
Carbs Avoided: 45 grams per pancake
More Health Perks: Add a tad of 100 percent pure maple syrup (not the kind sweetened with high-fructose corn syrup), and you’ll be able to enjoy a pancake-light treat that also reduces inflammation and fights enzymes that can lead to diabetes.
Learn More: Ditching Wheat Can Save Your Life
Photo: Mitch Mandell