Nutrition for Health: Substitutes for Healthy Eating

When it comes to nutrition we all know that healthy eating benefits your overall health and we also know it can feel hard or overwhelming thinking that you have to get rid of all your favorites for better health. But healthy eating doesn’t have to be overwhelming!

Instead of feeling like you have to give up everything you love, try thinking of other options that mimic it but are healthier. By making small changes in your diet through substituting less than healthy food options more often, will make a significant difference in maximizing the health benefits.

Here are a few simple and healthy substitutes you make to start:

  1. Try whole grain, or grain-free alternatives instead of white bread: 
    Lots of people enjoy the taste and texture of white bread but considering its nutritional value, white bread is “low in fiber proteins, vitamins, minerals, and antioxidants.” If you’re looking for a healthier bread option opt for whole grain or grain free bread.

  2. Try dried fruit or dark chocolate-covered fruit instead of sugary candy:
    We all have sweet guilty pleasures and its perfectly fine to enjoy an occasional treat. Enjoying too many sweets, too often increases your risk for a variety of conditions. Dried fruits are a great alternative to candy and sweet cravings. Dried fruits have the same amount of nutrients as fresh fruits and can be preserved much longer, making them a great snack choice!

  3. Try brown rice instead of white rice:
    The milling process white rice undergoes removes much of its nutritional value and to counteract this, white rice is artificially fortified with nutrients. Although both rice options are high in carbohydrates, brown rice offers more nutritional value than its counterpart. Choosing whole-grain options helps to reduce cholesterol and lowers your risk for a stroke, heart disease and type II diabetes.

  4. Try a reduced-fat cheese over full-fat cheese:
    Cheese is known as another guilty pleasure for many and you dont have to completely avoid cheese to reap the health benefits. Cheese is a great source of protein and calcium but it is high in fat and salt. Cheese should be consumed sparingly because too much can lead to high cholesterol and high blood pressure. Instead of full-fat cheese experiment with reduced fat cheeses where you can still enjoy the delicious taste with fewer calories and saturated fat!

  5. Try bacon instead of sausage:
    Bacon and sausage are both comparable breakfast foods when it comes to protein. However, bacon is easier to consume in moderation because it is cut thinner and absorbs less oil.


For more tips on healthy eating and weight loss management, call Eze Health Center at 240-419-3865!

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