Easy food swaps to improve daily wellness
Level up your cooking with some easy food swaps that add more of the "good stuff" to your diet.
Many people often ask, “Is healthy eating too complicated or time-consuming?” The misconception is that a nutritious diet requires extensive meal planning, exotic ingredients, and culinary expertise.
However, the truth is that simplicity can be the gateway to healthy eating. The solutions do not lie in a complete dietary overhaul but in making small, manageable changes that can be incorporated into everyday life with relative ease. Here's some easy food swaps that you can bring into your everyday menu.
Opt for Healthier Fats
Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are vital for heart health and overall well-being. When baking, replace butter with applesauce or mashed avocado for moistness without the saturated fat. In savoury dishes, consider cooking with olive or avocado oil, which provide heart-healthy monounsaturated fats.
Sweeten with Natural Sugars
Reduce your consumption of refined sugars by using natural sweeteners like honey, maple syrup, or agave nectar. These options not only add sweetness but also contain small amounts of nutrients that are stripped from white sugar during processing. Keep in mind that while they are healthier alternatives, they should still be enjoyed in moderation.
Explore the World of Dark Chocolate
The higher cocoa content in dark chocolate means less sugar and more antioxidants. Not only does it satisfy the sweet cravings, but it also offers potential health benefits like improved heart health and brain function. Look for bars with at least 70% cocoa to make delicious swaps for milk chocolate in recipes.
Swap whole grains in place of refined grains
Refined grains like white rice or flour are stripped of their bran and germ. These refined products lack the nutrients found in their whole-grain counterparts. For every cup of white rice, consider using brown rice, quinoa, or bulgur. Similarly, swap out regular pasta for whole-grain or legume-based options like chickpea or lentil pasta, which offer more fibre and protein for the same amount of calories.
Lighten Up Baked Goods with Alternative Flours
Instead of using all-purpose flour, experiment with almond flour, oat flour, or coconut flour for a boost of nutrition. These flours can often be used in a 1:1 replacement in many recipes and can provide added protein and fibre to your baked goods. They also work well for those with gluten sensitivities.
Choose Leaner Meats
High-fat cuts of meat can add unnecessary calories and cholesterol to your meals. Make the transition to leaner proteins like chicken or turkey breast, fish, and legumes. Tofu is an excellent plant-based alternative that can be seasoned and cooked to mimic the texture and flavour of meat.
Find recipes for your favourite dishes which utilise alternative ingredients, (like these wholemeal avocado brownies) or try out your own substitutes with your family's favourite dishes.
