Simple, Healthy Food Swaps

If you’re ready to embrace healthy eating habits, saying farewell to certain junk food is a great place to start. But you don’t have to give up on taste. Try these simple, healthy food swaps that don’t sacrifice taste.  

Swap: Fried → Baked Or Grilled

Cut some fat out of your diet without giving up that satisfying crunch. Chips usually always come in baked versions lower in fat. Keep in mind, that these snacks need to be portion-controlled. Instead of snacking out of the bag, place a serving in a bowl. Bake or grill dinner in high-quality, healthy fats, such as olive or canola oil. Try this ADA approved Alaska Salmon with Orange and Watercress recipe for a healthy serving of nutritious fats tonight.

Swap: Sugary Drinks → Water

Yes, soda is refreshing, but it provides no nutritional value. Soda with artificial sweeteners contributes to obesity, as well as tooth decay. Make your own fruit and herb-infused water and get the benefits of natural antioxidants, fiber, and flavor you can feel good about. Try adding sliced cucumber and sprigs of fresh mint in a pitcher of water and infuse for an hour. You can create a combination of any favorite fruits and herbs for satisfying and healthy flavored hydration.

Swap: Carbs → Veggies

Carbs are complicated. They’re super important, since they give us energy and are essential for normal brain function. But not all carbs are created equal, and the ones that aren’t as good for us (the simple carbs in white pasta, rice, bread, etc.) are particularly crave-able and it’s easy to eat too many. While drastically cutting carbs might not be a good idea, eating slightly fewer of those simple carbs (and replacing them with vegetables) could lead to a healthier overall diet. Replace heavy carbs with nutrient and fiber-rich vegetables like cauliflower, zucchini, and sweet potato. No sacrificing flavor here! Try this ADA approved Cauliflower Fried Rice recipe for dinner tonight. 

Swap: Processed → Fresh

If you eat a lot of highly processed foods, you are likely to consume too much sodium, added sugars, and unhealthy fats. Highly processed foods contribute to almost 60% of calories and 90% of added sugars in the American diet. It’s best to cook using as many fresh veggies, fruits, and meats as possible. Read food labels. This is the best way to know exactly what’s in a processed food. Choose products without a lot of sodium, added sugars, and unhealthy fats. Cook more meals at home. You don’t have to be a master chef — you can find lots of simple, healthy recipes online. When you prepare food at home, you have control over what’s added to your meal. The decision to live your healthiest life yet starts within you!

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