Healthy Food Swaps

 

A great first step towards healthier eating is to swap out ingredients in your current favorite recipes for healthier choices-- it's a great way to lose weight, prevent disease, and boost energy levels. Registered Dietitian and the Healthy Grocery Girl Megan Roosevelt to help us make healthy food swaps.  Megan says a common reaction to healthier choices is that they are more expensive. She says while this is sometimes true, it is a good reminder that real food will cost more.
"Cheap food is cheap because it is often made with more chemicals and preservatives than actual nutrients. Overall, the cost of healthy eating is much more affordable than developing a diet-related disease." says Megan.  She says most diet-related disease can be prevented and it begins with what we choose to eat every day.
 
  1. Avocado Instead of Mayonnaise Conventional mayonnaise or whipped dressing commonly contains added oils and preservatives that can hinder our health. Even organic mayonnaise is typically a higher calorie and cholesterol filled spread. Choose avocado instead, and you’ll be consuming fiber and omega-3 fatty acids (which most American’s need more of) a type of fat that supports heart health. Cardiovascular disease (CVD)—including heart disease, stroke, and high blood pressure—is the number 1 killer of women and men in the United States.Choosing avocado is the kind choice to take care of your heart.
  2. Cashew Cream Instead of Sour Cream Plant-based ingredients in general cause less inflammation on the body and are easier to digest. Choosing cashew cream instead of sour cream made from cow’s milk, will be an anti-inflammatory healthy spread that also provides protein, fiber, as well as magnesium. Cashews are rich in Magnesium, an important nutrient for building strong bones.
  3. Flax Egg Instead of Whole Eggs (for baking) Whole eggs are high in cholesterol. One egg yolk contains 210 milligrams of cholesterol, and the recommended daily cholesterol limit is 300 milligrams. Using a flax egg (made with 1 tablespoon ground flaxseed to 3 tablespoon water) instead of actual eggs provides fiber, omega-3 fatty acids and no cholesterol to your baking.
  4. Coconut Butter Instead of Shortening or Butter Shortening is made from hydrogenated oils or “trans fats”. These man made fats reduce HDL (our good cholesterol levels) and raise LDL (our bad cholesterol levels). Choose coconut butter or oil instead. Instead choose Coconut butter or oil, which is made from Medium Chain Triglycerides, a type of saturated fat that is quickly digested and used as a preferred energy source for the body rather than fat storage. Always choose Organic Unrefined Coconut Butter / Oil.
  5. Coconut Oil Instead of Vegetable Oils Vegetable oils such as canola, corn, soybean, safflower and sunflower oil can easily go rancid when heated, which denatures nutritionally value of the oil itself. These oils are also sources of Omega-6 fatty acids. While we do need both Omega-6 and Omega-3 fatty acids in our diet, most American’s are consuming more than the recommended daily amount of Omega 6‘s compared to their intake of Omega 3s. This imbalance promotes a inflammatory response within the body which can aggravate arthritis and fibromyalgia. Inflammation is also known to play a role in various diseases from cancer to heart disease. Instead choose Coconut Oil for cooking and baking, which maintains nutritional value at higher temperatures. Always choose Organic Unrefined Coconut Butter / Oil.
For more tips on healthy eating and healthy recipes visit Megan’s website.

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