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Food Swaps You’ll Love

Boost your health with these savvy swaps

We all get stuck in food ruts, choosing the same tried and trusted ingredients for the recipes that we’ve mastered. But if you’re looking at the bigger picture just a few simple changes to some of the old favourites could help to seriously improve your diet and up your intake of essential vitamins and minerals.  Here’s pour suggestions for swaps you can start making today.

SWAP… Cereal for porridge

It’s the handiest thing in the world to pour out a bowl of cereal and add a splash of milk. But it’s just as easy to make a warm, filling bowl of porridge which is much better for you. A lot of commercially produced cereals can contain very high amounts of sugar and are low in fibre, despite appearing to be the healthy choice. Porridge on the other hand is high in fiblre, low in fat and contains antioxidants that help to protect your heart and against some types of cancer. Beta glucan, found in porridge, has been found to naturally lower cholesterol.

SWAP… Low fat fruit yoghurt for natural yoghurt

There’s no dispute that yoghurt is good for you. It can help encourage good gut health, provides protein and is high in calcium to help build bone strength. But not all yoghurts are created equally, natural yoghurt is far superior to it’s fruity rivals which can contain 50 per cent more calories. Not only that, fat free yoghurts often may contain additives that boost the flavour when fat is removed.

SWAP… White rice and pasta for their whole-wheat alternatives

This is one of the easiest food swaps you’ll ever make. White rice and pasta has been processed and the outer layers of the grand has been removed. What this serves to do is to strip these foods of many of the nutrients that grain and rice originally contain. If you choose whole-wheat past or rice you’ll be injecting your diet with extra fibre, vitamin E, B vitamins, protein and antioxidants. Because of the higher fibre content you’ll not only feel fuller for longer but will stop and sugar crashes you get when consume starchy white carbs. On the taste side, brown rice and whole-wheat pasta has a delicious nutty flavour, give it a go for yourself.

SWAP… Fruit juice for the whole fruit

While you do get a boost of vitamins from fruit juice there are disadvantages to getting one of your five a day this way. You miss out on all that great fibre you get from the while fruit. Not only that but the sugar levels in fruit juice are much higher due to a higher concentration of fruit in each serving. This sugar is more easily absorbed as a juice which can leave to a sugar spike and inevitable crash and can also cause damage to teeth.

SWAP… Crisps for popcorn

Crisps, yes we know they are delicious but they are also incredibly high in fat, salt and additives. They are also lacking in dietary fibre. Popcorn, on the other hand, is high in fibre and is wholegrain. To make it as healthy as possible, opt for air popped varieties that have no added sugar or salt. Trying adding some spices or a little black pepper to give flavour to your corn.

SWAP… A full fat milky coffee (like a latte) for a black coffee

Milk based coffee are more popular than ever before but there are some hidden nutritional downsides to opting for a latte, cappuccino or mocha. When made with whole milk these types of hot drinks can be very high in fat, a latte comes in at around 225 calories when made this way. Not only that, things like a mocha, made with syrup and chocolate as well can push up your sugar an fat intake even further. Try to opt for a black coffee with a splash of milk instead and keep serving sizes moderate so you don’t overdo it on the caffeine. If you do need a milky coffee then make sure to opt for low fat or skimmed milk.

SWAP… Salt for fresh herbs

It’s always good to keep an eye on your salt intake as it can raise blood pressure which can be a risk factor for heart attacks and stroke. Where possible why not try when cooking to leave out the salt. Taste food as you go and instead of reaching for the salt cellar why not try to add flavour with herbs and spices. Some that add instant flavour include pepper (black and white), coriander, chilli, basil and even cinnamon and nutmeg which work equally well in sweet or savoury dishes. Experiment and see what works best for you in your favourite dishes.

This article is written by: Aran Sweaters Direct

 

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