Healthy eating doesn’t need to be difficult or involve drastic changes. You can improve your nutrition with small, manageable changes without compromising on taste or enjoyment. Simple swaps can be easily incorporated into your daily meals to help you achieve a balanced and nutrient-rich meal. You can use these tips to start making healthier breakfast, lunch, and dinner choices.
1. Choose Whole Grains over Refined Grains
White bread, white pasta, and white rice are devoid of nutrients and fiber, and can cause rapid spikes and falls in blood sugar. By swapping these grains for whole grains, you can get more energy, improve digestion and promote heart health.
Try these swaps
- Replace white bread with sprouted grains or whole grain bread.
- Choose brown rice or Quinoa in place of white rice.
- Choose whole grain pasta. It has the same taste and texture as regular pasta but also contains fiber and B vitamins.
2. Use Natural Sweeteners instead of Refined Sugar
Refined sugars can spike blood sugar quickly, cause cravings and lead to weight gain. Consider using natural sweeteners, as they contain more nutrients, and have a low glycemic indices, meaning that their blood sugar levels are less likely to be spiked.
Try these swaps
- Use honey or maple syrup in place of sugar to sweeten your coffee or tea.
- You can use dates, mashed bananas or applesauce without sugar as natural sweeteners.
- Use vanilla or cinnamon extract to create a sweet taste without adding sugar.
3. Switch to Healthy Fats
All fats are not created equal. Trans fats and saturated fats can increase bad cholesterol levels and the risk of heart diseases. Healthy fats such as olive oil, almonds, seeds and avocados support heart health while keeping you satisfied for longer.
Try these swaps
- When cooking, replace butter or margarine by avocado or olive oil.
- In sandwiches, swap mayonnaise with mashed avocados or hummus.
- For a healthy dose omega-3 fatty acid, add chia seeds or flaxseeds to salads and smoothies.
4. Opt for Lean Proteins
Not all sources of protein are equal. Protein is necessary for muscle growth, repair of tissue, and the development of a strong immune response. Lean proteins and reducing high-fat meats can lower saturated fat consumption, which is good for heart health.
Try out these swaps
- Choose poultry, turkey or fish instead of red meat or processed meats.
- You can substitute some animal proteins with plant-based alternatives like chickpeas or lentils.
- Greek yogurt is a great alternative to sourcream for an added protein boost and less fat.
5. Increase your intake of fruits and vegetables
Fruits and vegetables contain a lot of nutrients, are low in calories and rich in vitamins, minerals and antioxidants. Add more fruits and vegetables to your meals to boost your nutrition intake.
Try these swaps
- Fresh fruit is a healthier alternative to sweets and sugary treats.
- Instead of tortillas, wrap your food in lettuce or collards.
- To increase your veggie intake, add shredded carrots or zucchini to soups, stews, and pasta sauces.
6. Choose water over sugary drinks
Sugary drinks such as sweetened juices and sodas are the main contributors of added sugars to our diets. They can cause weight gain, tooth decay and other health problems. Water is a healthier option that provides hydration, without adding any sugars or calories.
Try these swaps
- Replace soda with sparkling fruit-infused water.
- Instead of sweetened drinks, drink herbal or unsweetened iced-tea.
- Add slices of cucumber, lemon or berries to your water for a refreshing touch.
7. Replace processed snacks with whole foods
These snacks are high in sugar, fats and preservatives. They also have little nutritional value. You can feel satisfied and energized by swapping these processed snacks for whole foods.
Try these swaps
- Replace potato chips with popcorn air-popped or vegetable sticks with hummus.
- Nuts, seeds or fresh fruit are healthier alternatives to candy and sugary granola.
- Create your own trail mixture with dried fruit, nuts, and seeds for a healthy, quick snack.
Conclusion
Simple changes in your diet over time can have a big impact on your health. You can achieve a balanced, nutritious diet by choosing whole grains, lean protein, healthy fats and natural sweeteners. Healthy eating is accessible and sustainable with small changes. You will feel more energized, nourished and less stressed without having to make a major overhaul. Healthy eating does not have to be difficult. It’s all about making the right choices one meal at a.
