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Food Swaps for Healthy Living | Eat Healthy Stay Healthy

Have you gone the road making huge changes to your eating habits only to find yourself failing again and again? Well, the truth is making huge changes in a short period of time may appear promising but is not manageable and practical. As always I wanted to tell you’ll about some small manageable and sustainable changes that you can make in your diet that will not only help you stay fit but will also have a great impact in improving your health in the long run!

1) Granola, cornflakes with steel cut oats or muesli
Granola or cornflakes may sound like a healthy option but they are heavy on calories and sugar. So, I suggest swap it with steel-cut oat, provided you are not gluten intolerant. You can also swap it with chia seeds pudding or muesli. Chia seeds are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. And muesli is high in fiber and whole grains, which regulate the digestive system, and help with weight control and super easy to make. Muesli is also a potent source of antioxidants. Just add some fruits and Viola your nutritious breakfast is ready.

2) Instead of white bread grab multi-fiber brown bread
White bread may do more harm than good by providing excess calories and few nutrients. On the other hand, multi fiber brown bread contains whole grains and provides fiber, vitamin B, and minerals.

3) Coffee with milk to Americano or green tea
Love coffee? But too much caffeine combined with milk is hazardous to your digestion and causes acidity. So swap the milk based coffee with Americano or go for a mug of green tea or black tea without milk and sugar. Green tea and black coffee both are filled with antioxidants and have scores of health benefits! However, if you still want to add milk, add almond milk (plant based milk) or soya milk! Almond milk is high in vitamin D and low on sugar, and soya milk contains vitamin B6, vitamin B 12, vitamin D, vitamin E, and vitamin K.

4) Salad dressings with lime and pepper
Most dressings available in the market are loaded with saturated fat, sugar and oil. So if you are thinking why you’re not losing weight despite eating salad, let me tell you it’s may be because of the dressing you use! So instead of any dressing, use freshly squeezed lime and dash of mustard, salt and pepper. Lime and pepper both have amazing benefits for weight loss and so instead of increasing calories they will aid the weight loss process!

5) Instead of Cruotons in salads use some walnuts
Croutons are bread based and ultimately contain more carbs. Swap it with walnuts which contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults.

6) Creamy soups with broths
We all think soups are healthy but don’t be misled. Creamy soups or canned soups are high on calories and fats because they are loaded with sodium, sugar and chemicals that we can’t even pronounce. Swap them with home cooked broths and clear soups. These will be healthier and will be rich in nutrient value. Moreover, they also taste great! Add herbs and spices to make them flavorful and also packed with nutrients.

7) Swap dairy milk with almond milk
Many dairy farmers put hormones in the diets of their milk-producing cows. These hormones are meant to increase milk production so that farmers are able to supply a larger quantity of milk to consumers. There is some concern that these hormones increase your risk of developing prostate, breast and colorectal cancer. Almond milk is low in fat but high in energy, lipids, proteins and fiber. It is rich in minerals like calcium, magnesium, phosphorus, sodium, zinc, potassium, iron etc. you can also make almond milk at home. Watch my video for homemade almond milk

8) Drinks with sparkling water with lemon or orange.
Drinks or canned juices, sugary or frizzy drinks in general have a lot of calories and add up to your sugar intake. So simply replace it with sparkling water with lemon or orange. Lemon and orange both have vitamin C which is great for eliminating toxins. You can also infuse it with coconut water, cucumber , mint leaves and berries, tastier and healthier options for overall health and well-being.

Small changes can make a huge impact, make changes slowly, one by one and be consistent to see results. That’s the key to success. Print this list and save with you or save on your phone to keep reminding yourself.
Do you have any more ideas for healthy food swaps? Please share with me and my tribe.

Love and Health


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