Are you struggling to eat healthily? Not to worry. We’ve listed 10 food swaps below that you can make in your day-to-day diet to make it healthier.
If you are looking at reducing your carbohydrates intake, you should look at switching bread for rice cakes. In general, rice cakes are a great food to incorporate into your diet as they are quick, light and very diverse. You can add sweet toppings like peanut butter and banana, or even savoury toppings such as smashed avocado and feta.
Although potato chips (or crisps) are very delicious snacks, they are most definitely not great to regularly snack on. If you do like munching on crisps throughout the day then popcorn is a great alternative snack. Popcorn is not only less energy-dense, but also contains less fat in comparison to potato chips.
Incorporating food swaps doesn’t mean that you can’t enjoy your favourite foods. Pizza is a quick and easy meal to make at home. All you need is wholemeal pita bread to use as your base, marinara sauce, low-fat mozzarella and then add all your favourite toppings (e.g. grilled chicken, capsicum and onion). By swapping your takeaway/frozen pizza to a homemade pizza, you will be significantly consuming less sodium and fat.
Although porridge does not have the best reputation, it is a healthy breakfast option that can be very tasty if made correctly. By adding toppings such as banana, strawberries & honey you add goodness to your porridge as well as nice flavours. You can even incorporate spices such as cinnamon for that extra taste. Porridge is a very nutritious meal to have. It is rich in fibre and protein (if you add milk or top it with yoghurt), and it’s a good source of carbohydrates (from the oats & added fruit).
To reduce your red meat consumption, white meat alternatives such as turkey are great. For dishes like spaghetti Bolognese, Chilli Con Carne, and burger patties, turkey mince can be used as an alternative to beef mince. By making this change, you can still enjoy all the same foods without consuming red meat. And the chicken and turkey mince is typically much lower in fat.
This rice swap is an easy, healthier alternative that you can incorporate into your diet. Honestly, you can barely tell the difference. The main thing that you’re getting from changing to brown rice is more fibre, which is very important for your gut health. Swapping to higher fibre foods such as wholegrain wheat products can also be good for weight loss and weight management, as it tends to keep people feeling full for longer.
In moderation, extra-virgin olive oil is an excellent fat source that is much better for you than butter. It is predominantly a mono-unsaturated fat which is much better for you than the saturated fats found in butter. So, when you are cooking foods in the frypan or oven, opt to use olive oil. By incorporating it into your cooking, it will assist in enhancing the flavour of your food too.
The main difference between these two dishes is that quiche has a pastry shell, whereas frittata does not. Since pastry has a lot of butter that makes it high in fat, making frittata instead is a lower fat option than a quiche. Frittata is also a versatile dish making it easy to add plenty of different fillings such as capsicum, mushrooms, onion, corn, grilled chicken and plenty more healthy options.
Carrot sticks and hummus are a great snack when you’re on the go. By making this swap, you can add more vegetables, and reduce the amount of highly refined foods (i.e. crackers) in your diet. Hummus is also a great source of protein and tends to have fewer additives than cream-based dips.
Cream-based sauces are not only energy-dense but also contain full-fat dairy products. On the contrary, tomato-based sauces are typically loaded with different vegetables that give your body a variety of essential vitamins and minerals. The next time you make pasta or a curry dish, try to make a tomato-based one, for example, a chicken and vegetable vindaloo with a side of brown rice.
A diet that’s low in saturated fats and low in sodium will help with your heart health and help you to control and maintain a healthier lifestyle. With some of the food swaps listed above, you’ll be on your way to achieving this.
Furthermore, adding complex carbohydrates into your diet and avoiding refined sugars will aid in weight maintenance, gut health and overall wellbeing. Choosing whole grains and high fibre foods are the best option for your health. The dangers of consuming sugary foods have come to light in more recent times. If you have a sweet tooth, you can always look at swapping to a healthier alternative such as stevia or xylitol.
And there you have it. Some simple food swaps to live a healthier life. Also, Love Your Health Australia has a range of healthier options for you to choose from if you’re looking to source some local and organic products.
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