Going on a diet to lose weight or to get healthy doesn’t automatically mean cutting down on food or giving up something for life. Most of the time, it all boils down to making a healthy choice.
Here are some food swaps that you can do to reach your health goals:
- Swap your sugary, calorie-laden soda for water or other sugar-free options
A 12-ounce can of Coke shockingly has around 9 ½ teaspoons of sugar, which in Coke’s list of ingredients, is hiding behind the name high fructose corn syrup.
This is way above what the American Heart Association has recommended, which is no more than 6 teaspoons a day for women and up to 9 teaspoons for men. So drop the coke and reach for plain water and see the pounds drop.
A study has shown that people who switched to water were twice as likely to lose 5% or more of their body weight.
There are also other health benefits to drinking water.
But if you’re one of those who don’t like the bland taste of water, go for soda water and add a bit of flavour with a little cranberry juice or a slice of lemon.
- Swap your regular butter for ghee, nut butter and other spreads
Butter might have a bad reputation among some groups for being a health villain, an unhealthy ingredient that should be avoided at all cost.
However, it’s actually margarine, which is chockfull of trans fat, that should be avoided. While butter might have saturated fat, full fat butter that’s produced from grass-fed cows has vital nutrients like Vitamin K12 and butyric acid, which helps keep our colon healthy. The trick here now is choosing an organic butter or its healthier alternatives, like ghee.
- Bake better brownies with black beans
Make your pastries or baked goods healthier by adding black beans. Black beans can minimize the blood sugar spikes people experience when eating sweets.
Using black beans in brownies, for instance, won’t affect the chocolate taste. But it will add much needed protein and fiber.
- Replace tortillas with spinach
Put a paleo spin to your favorite fajitas recipe by ditching the tortillas and using spinach instead. You still get to enjoy the meats, spices, peppers and onions that make fajitas great, but you won’t miss the carbohydrates and calories the tortillas bring.
On a related note, this swap can also be used on another Mexican favorite – the burrito.
- Swap pasta for vegetable noodles
It’s hard to imagine living in a world without pasta. Luckily, you don’t need to give it up as you can make noodles out of almost any vegetable and even some root crops with the help of a good vegetable spiral cutter.
Once you have one, you can start making your own squash or zucchini spaghetti.
There are a wide range of sauces that you can do, like sesame ginger sauce or ginger almond butter sauce for your veggie pasta.
You can even go all out and make your own pesto bacon sauce.
To achieve a healthy diet is by making healthy food choices.
This is not just about choosing fresh produce over frozen ones, but also the kind of produce you pick.
Keeping healthy or losing weight is not always easy.
But with a little know-how, some creativity and these healthy food hacks, you can be on your way to a healthier and happier life.