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We all know that we need to eat healthier, but sometimes that is easier said than done. We try all the new fad diets but still struggle to find one that keeps us eating healthier each day. Plus, with the stress of everyday busy life, there's always the challenge of finding a quick and easy healthy meal for you and your family.
Our suggestion is don't worry about sticking to some complicated food plan. Go back to the basics with your food and just pick better ingredients or healthier food swaps.
The simplest thing that has the most impact on health is by simply choosing a healthier alternative to what you are planning on eating. For instance, instead of cooking in canola oil or vegetable oil, pick an oil that is healthier, like coconut oil or avocado oil. Instead of all-purpose flour, try out almond flour. This way, you're not changing the meals you like but just switching some of the ingredients out for healthy alternatives.
You might ask yourself, is it really worth it to make the swap from my favorite foods to the "healthier" options? The answer is yes! Not only will these few swaps help you and your family become healthier, but could also help you feel better overall, have more energy and maybe even lose a few pounds. There are numerous health benefits to getting those healthy nutrients from healthier alternative foods and healthy eating. Who doesn't want that?
Here are a few of the benefits...
-No artificial ingredients
-More nutrients
-More fiber
-Less sugar
-Fewer (or no) additives
-Fewer calories
-Healthy, essential fats
-Health-supporting antioxidants
-Beneficial probiotics
Organic whole milk or low-fat milk can often be a trigger for digestive issues, so nut milk like almond, cashew, oat, or coconut milk is a great swap.
Sub out nutrient-deficient white rice or brown rice for cauliflower rice for a lighter meal. Simply just process a head of cauliflower in your food processor until it becomes a rice texture. Pro tip: look in your freezer section for already riced cauliflower.
Switch out avocado for mayo in chicken salad and egg salad to get some healthy fats into your diet and still maintain that creamy texture.
These natural sweeteners are a great substitute for refined white sugar, and you still get the sweet taste you are craving.
It’s no secret that we need to stay away from vegetable oils, but there are some great, healthy substitutes like coconut oil, avocado oil, extra virgin oil, ghee (clarified butter), or grass-fed butter.
Sweet potatoes are a healthier option than regular white potato fries. Also, instead of buying frozen fries that contain no telling what, try making your own at home. They're pretty simple to make, and tons of great recipes out there!
Ditch the heavy mashed potatoes side dish for a lighter version of cauliflower mash. You can make a delicious recipe for cauliflower mash creamy with almond milk, grass-fed butter, fresh herbs and Himalayan sea salt.
Most juices are packed with sugar. Even though they’re great for electrolytes, a healthier swap to get your electrolytes would be infused water or coconut water, which is loaded with potassium as well.
Skip the heavy, high-carb pasta for guilt-free spaghetti squash or zoodles.
Frozen yogurt is loaded with added sugars and emulsifiers, so a healthier swap would be greek yogurt, which is loaded with protein and low on sugar. Just add your own toppings to make it extra special!
Since cocoa powder is processed and stripped of any nutrients, cacao powder is a great swap. Cacao powder is high in antioxidants and promotes healthy skin and heart health.
Table salt contains no natural minerals, and Himalayan sea salt contains over 80 essential minerals that your body needs and is a great source of magnesium.
Hamburger buns and tortillas are empty calories made from refined white flour or corn. Sturdy lettuce, like romaine lettuce, can be used in the place of a tortilla or nutrient-void white bread and has considerably fewer calories, as well as lots of nutritional value.
Dried fruit is much easier to over-consume and, most of the time, has added sugar. Instead, grab your favorite fruits that are full of water and can help you stay hydrated, plus has no added sugar.
Both are high on carbs, but if you’re really craving that salty snack, 3 cups of plain popcorn vs 9 chips have the same amount of calories, 100. You could also try veggie or kale chips as other healthy swaps.
No matter what type of whole eggs you eat, they are not bad for you. But if you’re going to make yourself some eggs, why not get the ones that are filled with the most valuable nutrients? Pasture-raised whole eggs have significantly more omega 3s and carotenoids, which are indicated by the darker color of the yolks.
All processed cheese contains more unhealthy oils, emulsifiers, and sugars than you probably would think. Nutritional Yeast is a great alternative because it tastes just like cheese, especially when mixed in with things like taco seasoning and has tons of proteins, fiber, and B vitamins.
Most soy sauces are half wheat and half pesticides laden soy. Why not change out for Gluten Free Organic Tamari which is pure fermented soy?
Craving chocolate? The nutritional value of milk chocolate is minimal compared to dark chocolate. It is higher in sugars and can be a potential allergen. Plus, when consumed in moderation, dark chocolate can benefit your heart, eyes, brain, and more. Dark chocolate is rich in antioxidants that can fight free radical damage to your cells. So it's healthy while also being a tasty treat for your sweet tooth!
Store-bought baked goods or snacks contain tons of refined sugars, as well as a nasty combination of hidden ingredients for texture and color and longevity for more shelf time. But when you bake your own treats at home, you know exactly what you're putting in them and can find healthier recipes or substitute for healthier ingredients. So more than likely, what you make at home will be a lot better for you than a store-bought option.
