Sometimes healthy eating can seem overwhelming. Try cleaning up your diet with a few simple swaps from the list below!
- Swap out the chips. Instead of chips opt for air popped popcorn or raw nuts. Chips are high in sodium and unhealthy fats. while air popped popcorn and nuts are naturally lower in sodium and contain fiber, healthy fats, vitamins and minerals.
- Swap the “whites”. White bread, pasta and potatoes can be switched out for sweet potatoes and whole grains. The refined white flour used in most breads, pastas, crackers etc. are simple carbohydrates that raise the blood sugar levels in the body quickly after eating them; on the other hand, sweet potatoes and whole grains are complex carbohydrates that raise blood sugar slowly and provide longer lasting energy.
- Swap regular pasta. Alternatively, regular white pasta can also be exchanged for zucchini noodles or spaghetti squash. You can find already made “zoodles” at some grocery stores, or you can experiment making them yourself with your favorite vegetable. Click here for ideas on veggie pasta options.
- Swap out soda. The average American consumes around 60lbs of sugar a year! This is largely due to sodas and sugary drinks. To cut back on sugar intake, try drinking sparkling water flavored naturally with lemon, berries and other fruits!
- Swap out ice cream. If you find yourself craving a sweet treat, consider replacing the ice cream with a bowl of Greek yogurt and fresh fruit or one of these frozen treat recipes lower in sugar and calories!
- Swap sour cream. Another simple swap is to switch out sour cream for low-fat Greek yogurt. Greek yogurt is lower in fat and higher in protein than sour cream and is similar in both texture and taste!
- Swap processed meats. Processed meats such as sausage, bacon and deli meats are often high in saturated fats, sodium and nitrates and nitrites which have been linked to kidney and heart disease along with some types of cancer. Deli meats can be exchanged for baked chicken, turkey, egg or canned tuna!
- Swap the milk chocolate. You may have heard that chocolate has certain health benefits such as lowering inflammation as well as the risk of some diseases; however, these benefits are linked to dark chocolate (70%+ cocoa) – not the milk chocolate variety. Cocoa powder can also be exchanged for raw cacao powder in most recipes… you can still enjoy a tasty chocolate treat while also getting the benefits of the antioxidants dark chocolate contains!
- Swap the salad dressing. Traditional store-bought salad dressings can be high in sodium and unhealthy fats. Try dressing your salad with olive oil and lemon juice or balsamic vinegar. You can also make veggie dips with a Greek yogurt or cottage cheese base to lower fat and calories while increasing the protein! Try these Light & Airy Whipped Cottage Cheese and Avocado-Yogurt Dip recipes which are sure to be a hit!
- Swap out mayo. Instead of putting mayonnaise on your next sandwich, try using hummus or mashed avocado. Avocado can also be used as a substitute for mayo in chicken, tuna and potato salads. Other alternatives include yogurt and whipped cottage cheese which both have a smooth creamy texture, similar to mayonnaise, yet they are lower in fat, calories and higher in protein!
Check out our related article, “Simple vs. Complex Carbohydrates: What You Need to Know”