We all want to eat healthier, but it can but saying goodbye to our favorite foods can be hard. Fortunately, there is no need to completely avoid snacks, spreads or even maple syrup, because all you need is to use some healthy and wise substitutes. These 12 small swaps are exactly what you wanted to eat in terms of good taste, texture, and use, but they make a whole of a difference in terms of your lifestyle, and the quality of the food you consume.
1. To protect your heart: Replace pretzels with pistachios
If your craving something salty and crispy, instead of reaching for the
bag of pretzels filled with empty calories, choose the bowl of
pistachios. According to studies, daily consumption of about 40 grams of
pistachios reduces the chance of a heart attack because of their good
cholesterol, helps diabetics, strengthens the immune system and promotes
healthy skin because of its vitamins, especially vitamin E.
2. To maintain weight: Instead of drinking Diet Coke, make yourself an iced tea
Think Diet Coke will help you lose weight? A recent study at the
University of Texas found a 70 percent increase in the waist
circumference of subjects who consumed Diet Coke regularly for 10 years,
compared to subjects who abstained from the diet drink. The researchers
conclude that Diet Coke makes people want to eat more, and Diet Coke
consumers often have worse eating habits than those who avoid sugary
beverages. If you still want a delicious drink besides water, pour
yourself a cup of cold green tea. Green tea contains antioxidants that
help you stay young and help prevent cancer.
3. To strengthen bones: Replace spinach with kale
While spinach is known for its many health benefits, kale seems to one-up it. Both are consumed and prepared exactly the same way, however, kale has a lot more antioxidants and much more bone-building vitamin K. Kales also contain phytochemicals that help fight intestinal cancer, breast, and cervical cancer.
4. To prevent stomachaches and diseases: Replace sour cream with Greek yogurt
If you want a tasty addition to a baked potato, or you just love sour
cream, try replacing it with Greek yogurt. They both have that tangy
taste however, one cup of Greek yogurt will provide you with about 20
percent of the daily calcium compared to the 1 percent found in sour
cream, 20 grams of protein compare to the 8 grams in sour cream and a
variety of probiotic bacteria that help the body fight disease and help
digestion.
5. To absorb more nutrients: opt for chicken drumsticks over breasts
Although chicken breast has less fat and calories, the nutritional value
found in the drumsticks is higher. The drumsticks are richer in iron -
which helps the body deliver oxygen to the organs, zinc - which helps
the immune system, and vitamin A - which helps to maintain healthy eyes.
6. To reduce the risk of cancer: opt for red bell peppers over those of the green or orange variety
Red bell pepper has 3 times more fiber, 8 times more vitamin A, and 60
percent more vitamin C than can be found in yellow and green bell
peppers. The red pepper also contains certain carotenoids. According to
studies, regular consumption these carotenoids reduces the risk of lung
cancer by 27%.
7. To balance cholesterol levels: Replace mayonnaise with avocado
Avocado has a creamy texture similar to mayonnaise, but unlike it, it is
rich in omega-3 fatty acids, which helps the brain function, reduces
bad cholesterol and helps prevent heart disease.
8. To prevent breast cancer: Replace Israeli couscous with quinoa
Half a cup of quinoa contains 8 grams of iron, more than any other
grain, as well as magnesium and fiber. According to studies, a
high-fiber diet lowers excess estrogen in woman's bodies and reduces the
risk of breast cancer.
9. To prevent Alzheimer's: replace codfish with trout
Salmon takes all the credit for omega-3, but trout, also from the Salmon
family, is a fish rich in omega-3 and can contain more than 200 percent
of the recommended daily consumption. Omega-3 has been shown to help
heart health, improve memory and brain function, and slow the
progression of Alzheimer's disease.
10. To prevent diabetes: Choose real maple syrup over the fake stuff
Although fake maple syrup is sweeter, more enticing and cheaper, it
contains a long list of industrial ingredients, large amounts of
processed sugar and a host of chemicals, compared to pure maple syrup,
which contains more than 20 antioxidant compounds and helps reduce the
risk of diabetes.
11. To prevent breast cancer: Replace gum with parsley
If you can’t end a meal without the fresh taste of gum, try chewing
parsley instead. The parsley will freshen your breath just as well as
chewing gum does, and it will also freshen up the rest of your body
because according to a study conducted at the University of Missouri,
parsley has the ability to stop growth and multiplication of cancerous
breast cells.
12. To maintain liver health: Replace egg whites with a whole egg
Many avoid egg yolk for fear of cholesterol, but in fact, it is rich in
choline, an essential organic material used by the body to create a
variety of compounds, and among other things prevents the accumulation
of cholesterol and fat in the liver.
