14 Healthy Food Swaps You Can Make Today
By making small tweaks to your diet, you can realize some amazing health benefits over time.
Here’s a list of 14 simple food swaps that will put you on a fast-track to eating nutritiously — and deliciously!
Instead of potato chips…
Go for roasted, salted pumpkin seeds
Why? You still get the salty crunch you’re after while getting lots more nutrients
Instead of white potatoes…
Go for sweet potatoes
Why? They’re packed with antioxidants and have a lower glycemic index than their white cousins
Instead of white rice…
Go for brown rice
Why? There’s more fiber, more flavor, and it’s less likely to cause a spike in blood sugar
Instead of brown rice…
Go for quinoa or amaranth
Why? These have more protein than brown rice
Instead of canned beans…
Go for dried beans, soaked
Why? Most cans contain BPA; soaked beans are easier to digest and you control the salt content
Instead of peanuts or peanut butter…
Go for almonds and almond butter
Why? Peanuts are heavily sprayed with pesticides and can harbor mold that gives off toxins (aflatoxins); peanuts are also slightly acidic whereas almonds are slightly alkaline
Instead of conventional beef…
Go for grass-fed beef
Why? When the ratio of omega-6 fats to omega-3 fats is more than 4:1, people have more health problems. Grain-fed beef’s ratio is 20:1; grass-fed beef’s ratio is 3:1
Instead of commercial salad dressing…
Go for extra-virgin olive oil + sea salt + fresh cracked black pepper
Why? Commercial dressing contains all kinds of additives not found in nature; best to stay away
Instead of table salt…
Go for sea salt
Why? It’s not stripped of natural trace minerals magnesium and calcium
Instead of sugar…
Go for raw honey, grade b maple syrup or natural stevia
Why? Evil on so many levels, refined sugar has been robbed of all beneficial nutrients the original sugar cane or beet contains. It also lacks chromium which is a chemical needed to maintain healthy blood sugar levels; all-natural options are always the better choice!
Instead of canola/corn/sunflower oil…
Go for coconut oil
Why? It remains stable during high-heat cooking making it ideal for baking and cooking
Instead of cow’s milk…
Go for unsweetened rice, almond, or coconut milk
Why? Many people are unknowingly allergic to cow’s milk; the alternatives are not phlegm-inducing
Instead of tap water…
Go for filtered or spring water
Why? Filtered water takes out a portion of the contaminants in tap water, but not all; your best bet is to try to drink natural spring water filtered from Mother Nature!
This is a big one – instead of eating out, eat in! You’ll realize the best health benefits of all if you make that one change.
Dana Dinnawi is an Integrative Nutrition health coach specializing in empowering women to improve their health and family life. She received her training from the Institute for Integrative Nutrition, where she studied more than one hundred dietary theories and a variety of practical lifestyle coaching methods. She can be reached through her website and Facebook page.