Looking for some healthy food options to unhealthy food?
Read on to find out 9 healthy food swaps for a healthy life.
When it comes to a healthy body, what you put in your body is more important than exercise.
If you’re eating fries and ice cream after a workout, there’s no point in sweating it out.
Start by making small changes to your grocery list to live a healthy life.
Make better decisions and choose what is healthy.
Change the way you eat with these 9 healthy food swaps and eat guilt-free.
9 A HEALTHY FOOD EXCHANGE FOR A HEALTHY LIFE
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1. REPLACE WHITE RICE WITH BROWN RICE
Brown rice is much more nutritious than white rice because it is a whole grain.
Whole grain consists of three parts:
- Bran (rich in fiber)
- Embryo (rich in minerals and vitamins)
- Endosperm (rich in carbohydrates)
Brown rice is a whole grain and has all these parts, while white rice is a refined grain and only has the endosperm.
This means that white rice is only carbohydrates.
Choose brown rice instead of white rice and take a step forward towards a healthier you.
2. SUBSTITUTE BOTTLE JUICE FOR COCONUT WATER
I’m sure you already know that store bought juices are full of sugars and preservatives.
But you don’t have time to make fruit juice at home, do you? I understand.
Although it is always better to eat the whole fruit instead of just drinking the juice. But if you are a juice lover, try drinking coconut water instead of bottled juices.
Nowadays, you can find coconut water in tetra packs, but stay away from them.
Rather drink fresh coconut water straight from the bone root.
Coconut water is very moisturizing, refreshing and low-calorie.
It’s also a great alternative to sports drinks.
3. REPLACE STORE-BUYED SALAD DRESSING WITH HOMEMADE SALAD DRESSING
Salads are such a healthy food, but adding store-bought dressings does more harm than good to your salad.
The next time you’re tempted to buy a bottle of salad dressing, remember to read the label.
They are full of sugar and preservatives.
Make salad dressings at home.
Use extra virgin olive oil or vinegar with a touch of lemon juice and spices to make a tasty salad dressing.
Or mix Greek yogurt, olive oil, vinegar, lemon juice, salt, pepper, garlic and chives in a bowl for a creamy and super tasty salad dressing.
4. REPLACE mayonnaise with HUMMUS
Hummus is smooth, creamy and tasty. In other words, it is an excellent substitute for mayonnaise.
Not only does it have fewer calories, but it also has more protein and fiber than mayonnaise.
Its low GI makes it a perfect addition to your diet.
Be creative and use its versatility.
Not only does it make a great dip, but it also tastes amazing as a spread.
And best of all, it’s so easy to make at home.
If you buy ready-made hummus at the store, try making it once at home. Trust me, you’ll never look at that grocery store hummus the same way again.
5. REPLACE THE BUTTER BREAD WITH AVOCADO BREAD
Breakfast is the most important meal of the day, and yet many of us struggle to eat something healthy in the morning due to lack of time.
Spreading butter on toast is the most convenient way to start the day.
Replace the butter with avocado and you can reduce the day’s calorie, fat and sodium intake in the first meal.
Avocados are also a great source of vitamin C, E, K, pantothenic acid, magnesium and potassium.
6. REPLACE BREAKFAST CEREALS WITH OATS
Cereals sure make an easy breakfast, but they are very unhealthy.
Although the supermarket shelves are full of different cereals, it is difficult to find a healthy cereal that is not full of sugar and fat.
Colorful boxes and advertisements lead us to believe that they are healthy, but the truth is that cereals are processed grains coated in sugar, fat and salt.
Instead of packaged cereal, eat oats.
If you are not a morning person, make your breakfast the night before.
Overnight oats are a great way to eat a healthy breakfast without having to prepare in the morning.
Top your oats with your favorite fruits and nuts and you’re set for the day.
7. REPLACE PROCESSED SNACKS WITH FRUIT AND NUTS
Some popular processed foods include chips, potatoes, and crackers.
Processed snacks are high in sodium, fat and low in fiber.
Instead of eating processed snacks, eat fresh fruits and nuts.
Some healthier options include:
- Carrot and celery sticks with hummus
- Fresh fruit and yogurt
- Fried zucchini chips
- Dried fruits and nuts (unsalted and unsweetened)
- Homemade granola bars
8.REPLACE REFINED SUGAR WITH HONEY
Sugar and honey are both high in carbohydrates, but honey has certain advantages over refined sugar.
Refined sugar has a higher GI than honey.
This means that sugar raises blood sugar levels faster than honey.
Another reason to use honey is that, unlike refined sugar, honey contains trace amounts of minerals such as magnesium and potassium.
Refined sugar, on the other hand, is 100% carbohydrates.
ENTRY: No matter what kind of sugar you consume, it is never good for your health and therefore it is necessary to limit the consumption of sugar. Even if you use honey or maple syrup, try to moderate your intake.
9. REPLACE ICE CREAM WITH FROZEN FRUIT
Replacing ice cream with your favorite frozen fruit is the best way to track your calories and satisfy your sweet tooth at the same time.
For the perfect ice cream substitute, mix frozen banana and mangoes, sprinkle with grated dark chocolate (avoid milk chocolate) and enjoy. Alternatively, refreeze the mixture in Popsicle molds for a frozen treat.
Remember to freeze the banana and mango only when they are fully ripe.
Another great addition to your homemade ice cream can be berries such as strawberry and blueberries.
I personally don’t like to add any kind of sugar to frozen fruit, but if you like it really sweet, add a teaspoon or two of maple sugar or honey.
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