Healthy Food Swaps
By Nmami Agarwal
It is a well-known fact that change is inevitable to everyone. Then why should one stay stuck with the same old diet staples that might be unhealthy. Get ready to wake up your healthy inner chef and stock up your kitchen with these healthy food swaps that will make your traditional recipes much more nutritious and healthy while keeping the palatability same or even better. Healthy food swaps is all about replacing the “bad” ingredients from your dish with a healthy option that offers almost the same taste but way much more of health benefits.
- Swap white pasta with whole wheat pasta – White pasta is made of refined flour that can lead to inflammation, constipation, indigestion and fatty liver or raised cholesterol levels. Whole wheat pasta as a healthy swap offers wholesome benefits like goodness of Vitamin B that is essential for helping the body produce necessary immune cells, convert food into energy, and protect skin and hair vitality and making blood and nerve cells healthy. It gives you lasting energy by serving as a dose of good carbs. Fibre present in whole grain is good for digestive health. Whole wheat ensures other nutritional benefits, like germ’s vitamin E that is good for your skin and nails. So, next time when you are craving for Pasta Italiano, make sure to toss your veggies with a whole wheat one.
- Swap Butter with Homemade Apple Sauce – Butter is sometimes the most crucial ingredient in baking dishes. It aids in making the batter smooth and fluffy, and many people cannot just do with a dash of butter in their cakes or cookies. Butter is a type of saturated fatty acid that can raise the level of bad cholesterol (LDL) in your blood stream. Just two tablespoons of butter provide a high dose of saturated fat, much more than the daily recommendation. It can lead to a condition called atherosclerosis that can harden arteries and lead to high blood pressure or heart diseases. You can easily replace butter with homemade apple sauce which contains goodness of fibre, Vitamin C and Vitamin A. Apples are rich in polyphenols that boost immunity. To make your homemade apple sauce, peel apples, cut them into pieces and boil them in some water containing lemon juice, cinnamon, and then puree the mixture.
- Swap fried chips with baked vegetable sticks- Market made chips are deep fried, and you cannot be sure what kind of oil is used in frying them. They are also loaded with Trans-fats that are known to be the unhealthiest ingredient out there. Trans-fats are known to trigger heart problems by raising blood cholesterol levels, and can also increase the risk of type 2 diabetes. When you swap fried chips with baked vegetable sticks, you are serving your body with ample amount of healthy nutrients like Vitamin A for good skin and clear vision, polyphenols that lower inflammation and lower free radicals. They also help with better digestion, aid in weight loss, and keep blood pressure levels in check as veggie sticks contain way too less sodium than market made chips. Just cut your favourite veggies like – sweet potato, carrot, zucchini, capsicum, broccoli pumpkin, mushroom and onions and bake them. Add some seasoning and sprinkle with salt and pepper- and voila! Your healthy swap is ready.
- Swap Aerated drink with Vegetable Juice – All your favourite soft drinks are carbonated and loaded with too much of sugar. Just imagine, we human beings exhale carbon dioxide as a waste and then intake carbonated drinks. Isn’t it just hampering with your body’s natural functioning? Aerated drinks are known to cause kidney issues, increased diabetes risk, can lead to obesity, and dehydrate your body. All good reasons to replace your glass of soft drink with a fibre rich vegetable juice serving. You can blend veggies like cucumber, spinach, broccoli, kale, ginger, amla and beets to enjoy the awesome health benefits of vitamins and minerals.
Over to you-
Do not put trash in your body by indulging in unhealthy food ingredients when there are so many healthy food swaps readily available. Treat your body with the utmost tender, love, and care.
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