Get Instantly Healthier
Easy food swaps to improve your diet
It’s hard to keep up with the latest fad diets. For one hot minute it was Atkins, then the South Beach Diet, and now it seems that Paleo is all the rage. Why all the fuss? Instead of trying to discern which vegetables have a low glycemic index (it makes my brain hurt!), why not instead instantly improve your diet with these no brainer food swaps:
Swap #1: OUT: White Rice → IN: Quinoa: Quinoa is actually a high-protein grain, and isn’t rice at all. It is jam packed with iron and calcium. Rice, on the other hand, is a carbohydrate-based grain. Our body processes the carbs into sugar, which could be stored as excess fat. Not cool!
Swap #2: OUT: Sliced White Bread → IN: Sliced 100% Whole Grain Bread: Sliced white bread offers virtually no nutritional benefits. Bread made with 100% whole grains make you feel fuller faster and contain more fiber. Case closed.
Swap #3: OUT: Mashed Potatoes → IN: Mashed Cauliflower: Potatoes are full of starch and carbohydrates, while cauliflower is packed with essential vitamins and minerals.
Swap #4: OUT: Flour Tortillas → IN: Corn Tortillas: Love Mexican food? This easy swap saves you calories, fat, and sodium!
Swap #5: OUT: Sour Cream → IN: Greek Yogurt: One cup of sour cream contains approximately 450 calories and 45 grams of fat. Yikes! Greek yogurt tastes very similar to sour cream but is way better for your waistline.
Swap #6.: OUT: Fruit Juice → IN: Fruit-Infused Water: Most fruit juice is loaded with sugar. Keep the healthy part (the fruit) and drop it in a glass of water for an easy swap.
Swap #7: OUT: Mayo → IN: Mashed Avocado: Looking for an expert sandwich topper? Mayo is chock full of “bad fat” (aka saturated fat), while avocado has “good fat” (monounsaturated fat). Not to mention a whole avocado is just 80 calories.
Swap #8: OUT: French Fries → IN: Baked Sweet Potato Fries: Sweet potatoes are a good source of essential vitamins and nutrients, like vitamins A and C, protein, and fiber. Bonus: Opting to bake your “fries” saves a ton of calories.
Swap #9: OUT: Tomato Sauce → IN: Fresh Diced Tomatoes: Did you know that most tomato sauces are full of sugar? It’s true! Next time, sauté some diced roma tomatoes with fresh basil and garlic as an easy, healthy swap for jarred tomato sauce.
Swap 10: OUT: Pasta → IN: Whole Wheat Pasta: This swap gives you more fiber and protein where regular ol’ pasta falls short.
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Posted on April 17, 2013 in Health