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| Kate Bratskeir (2015) 12 Simple Food Swaps That Make Healthy Eating Easy |
Want to eat healthily without cutting taste? Most people looking to improve their health and diet, but they are afraid of "joyless" substitutes. While many foods out there are lower in calories and some even calorie-free, the key to eating healthier isn’t to (always) reduce the calories in your diet, but to instead focus on higher-quality calories that the body can use more efficiently for fuel. Looking at your health this way is the most beneficial way to making a lifestyle change instead of seeing food as just a way to diet or gain weight.
1. Protein shake instead of bowl of cereal.
Why it's better: A protein shake made with protein powder, milk or soymilk, and fruit will give you more protein, which gives your meal more staying power, and the fruit contributes vitamins, minerals and filling fiber. And, since you'll be drinking the milk - rather than leaving it at the bottom of the cereal bowl - you'll get a good dose of calcium, too. Start your Protein Shake today with Herbalife Nutrition, please contact +60163372754
2. Plain yogurt and fruit instead of pre-mixed yogurt.
Why it's better: You'll be getting more fruit (and more fiber), more protein and less sugar.
3. Spinach salad instead of iceberg lettuce.
Why it's better: A serving of spinach has three times more potassium, calcium and vitamin C, and 50% more vitamin A than a serving of iceberg lettuce.
4. Beans instead of rice or pasta.
Why it's better: Swapping in beans for a side of rice or pasta means you'll get more iron and more protein.
5. Edamame soybeans instead of chips.
Why it's better: A half-cup of shelled edamame soybeans (an amount about the size of a tennis ball) has about 9g of fiber, 11g of protein, and around 10% of your daily needs for vitamin C and iron - all for about 120 calories. Show me a chip that can do that! Also, it takes time to remove the beans from the pods, which slows down the rate at which you eat.
6. Canned salmon instead of canned tuna.
Why it's better: Wild-caught salmon (and nearly all canned salmon is wild) contains a higher proportion of omega-3 fatty acids compared to farmed salmon. Being a fattier fish, a serving of salmon has about twice the omega-3 fatty acids as a serving of tuna.
7. Avocado instead of mayonnaise or other fats.
Why it's better: Avocado is a good source of monounsaturated fatty acids - similar to what's found in other healthy fats like olive oil and nuts.
8. Berries instead of orange juice.
Why it's better: Fiber is what makes whole fruits more filling compared with fruit juice, and berries are some of the highest fiber fruits around. Spend 50 calories on a serving of raspberries, and you get a whopping seven grams of fiber in return.
9. Veggie burger instead of beef.
Why it's better: You're getting your protein from a plant source, which means a lot less fat and saturated fat than what you'd get from the ground beef.
10. Baked Sweet Potatoes Fries instead of French Fries
Why it's better: Frozen ones that are coated with corn-based fillers, refined or processed flours, added salts, sugars and preservatives. No matter how natural a brand may appear, most people would be surprised to see just how many ingredients these “healthy” fries have. Keep things simple and make your own: Chop up a whole sweet potato on a baking pan, sprinkle on your favorite seasonings
Sources : Susan Bowerman, MS, RD, CSSD, FAND. Susan is a paid consultant for Herbalife.
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