Embarking on a journey toward better health often involves making conscious choices about the foods we consume. Instead of drastic overhauls, consider incorporating simple food swaps into your daily routine. These small changes can lead to significant improvements in your overall well-being.
Smart Swaps for Fats and Oils
One of the first areas to address is the type of fats you use in cooking and food preparation.
Opt for Healthy, Nontropical Vegetable Oils
Instead of saturated and trans fats, choose nontropical vegetable oils such as corn, canola, or olive oil. These oils contain healthy monounsaturated and polyunsaturated fats, which are beneficial for heart health.
Minimize Salt and Sugar in Canned Goods
When buying canned items such as tomato products, beans, or vegetables, look for products labeled "low sodium" or "no salt added." Rinse and drain the food to remove any additional sodium. Choose no salt added, lower sodium and no added sugar canned products.
Embrace Nonstick Cooking
Use nonstick cooking spray to reduce the amount of oil needed in cooking, further cutting down on fat intake.
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Craft Your Own Salad Dressings
Make your own salad dressings by combining a healthy unsaturated nontropical oil, such as olive oil, with vinegar, such as balsamic, and some chopped herbs for a quick and easy vinaigrette. This allows you to control the ingredients and avoid unhealthy additives found in many store-bought dressings.
Grain Transformations
Prioritize Whole Grains
When shopping for breads, pastas, rice, crackers, and other grain products, opt for the whole-grain versions. Whole grains are higher in fiber and nutrients, promoting better digestive health and sustained energy levels. Buy whole grains.
Protein Power-Ups
Select Lean Proteins
Choose poultry, lean meats, and fish as your primary protein sources. These options are lower in saturated fat and offer essential nutrients. Choose lean cuts of meat and poultry.
Fish as a Weekly Staple
For a healthy protein alternative, include fish in your weekly dinner plans. Fish contains omega-3 fatty acids, which are low in saturated fat, help reduce inflammation, and support healthy cholesterol and blood pressure.
Plant-Based Omega-3s
If you are not a fish lover, consider adding plant sources of omega-3s to your diet by adding walnuts, hemp seeds, chia seeds, and flax seeds.
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Smart Snack Substitutions
Snacking can be a minefield of unhealthy choices. By making a few simple swaps, you can transform your snack time into a nutritious opportunity.
Crunchy Alternatives
Instead of chips, crackers, trail mix, or “low-calorie” munchies, swap for a different crunch. Consider options like carrot sticks, cucumber slices, or bell pepper strips.
Boost Your Crunch with Healthy Spreads
Give your crunchy snacks an added boost with these spreads: hummus, guacamole, low-fat cheese, or peanut butter.
Rethinking Pasta
High-Fiber and High-Protein Pasta
You don’t need to get rid of pasta, just rethink it. “Swap your regular pasta night for high protein and high fiber,” says Sofia Whitefields, a registered dietitian at University of Utah Health. “You are more likely to be satisfied from a meal due to better stabilized blood sugar levels, which result in less cravings and overeating over time.” Look for high-fiber or lentil/chickpea-based pasta. Pair it with a yummy sauce, some veggies, or a lean protein for a healthy weeknight meal.
Ditching Sugary Drinks
Hydrate with Healthier Options
Swap out sugary drinks, such as juice, soda, sports drinks, and energy drinks. Removing sugary drinks is an easy way to ditch ultra- processed foods in the diet, which are linked to weight gain and increase the risk of health complications such as cardiovascular disease, cancer, and diabetes. Instead, add fresh fruit to your water or grab a carbonated water with natural flavors.
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Soup as a Nutritional Powerhouse
Pack in the Veggies and Grains
Soup is an easy way to pack in veggies, legumes, and whole grains. These foods increase nutrients and fiber intake to help keep you fuller for longer. Stock the freezer with frozen veggies and your pantry with canned beans so you always have ingredients on hand for a tasty soup.
Embracing Frozen Foods
Don’t feel guilty about not offering a homecooked meal. There are a lot of misconceptions about frozen food. They can be part of a healthy, balanced diet.
Building a Healthier Lifestyle
If this is the year to take charge of your health and well-being, invest in yourself by adopting these five healthy food swaps. Building a Healthy Family: 3 Simple Strategies that Work Building a healthy family is not just about luck-it is about intentional choices. Family physician Kyle Bradford Jones, MD, talks about the three key components of a thriving family dynamic and shares practical tips to strengthen your family bonds and create a happy, healthy home. How Mindfulness Can Ease Stress and Improve Your Physical Health Mindfulness practices can help with stress, depression, and anxiety-but research has shown that they can also help with physical conditions.
Mindful Eating
Incorporating mindfulness into your eating habits can also contribute to a healthier lifestyle. By paying attention to your body's signals and savoring each bite, you can develop a more intuitive relationship with food.