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Substitute Healthy Foods

Create Healthier Meals with these Alternatives

Making little subtle changes in your ingredients can make an appreciable difference from a health point of view.  Usually we make use of certain ingredients out of habit, however as we try to be more creative to make our foods healthier, small variations could go a long way.  Allow me to share a number of things to substitute healthy foods that are not going to change the taste profile of your meal much, if any, but will make for a much more healthy meal.

Here Are Five Ways to Substitute Healthy Foods

1.    Salt.  Almost all folks use more sodium than we ought to.  Even if you don’t have high blood pressure, the USDA recommends that you should not be taking greater than about one teaspoon of salt daily.  A great replacement for salt can be fresh or dried herbs and spices.  You can find a wide range to select from, and you will bring out some interesting new tastes to your food, and be a whole lot healthier, too.  If you have to make use of salt, try not putting any as part of your cooking, but add it to food immediately prior to serving.  You’ll consume less, but you are going to taste it more.


2.    Refined grain.  These refined carbohydrates are terrible for your arteries and heart.  As an alternative, at all times choose whole grain.  These have their bran intact, consequently providing you with the great advantage of additional magnesium, fiber, zinc and several of the B vitamins.

3.    Red meat.  We definitely do not advocate giving up red meat entirely, because it is a wonderful source of protein and iron.  But it is also very high in saturated fat.   So you can significantly decrease your saturated fat by having a similar sized portion of salmon, and in addition reap the benefits of omega-3 fats.  In addition there are numerous wonderful ways to prepare salmon that you will not even miss that juicy steak.

4.    Full-fat dairy.  By going with the low-fat varieties of yogurt, milk and sour cream you are able to also decrease your saturated fat intake, and once you get used to the low-fat kinds it will be difficult to return with the harmful full-fat dairy.  Furthermore, new research has indicated that low-fat dairy might help to reduce blood pressure.

5.    Butter.  Once more, butter will be high with saturated fat, and even though this is something we need in our diet, we are looking to keep it in control.  We compare two oils which are unsaturated fat versus the saturated fat of butter:  one tablespoon of olive oil contains 14 grams of fat, 2 saturated plus 119 calories.  One tablespoon of canola oil has 14 grams of fat, 2 saturated and 124 calories.  A single tablespoon of butter has 11 grams of fat, seven that will be saturated with 100 calories.  We can observe that all will be rather high in calories, so whatever you use must be in moderation.

It is important to note that certain oils, if not used correctly could be very hazardous to your health.  Reusing or overheating those oils are very critical, as is using them past their shelf life.  We suggest using the very best extra virgin olive oil, as long as it will be used in moderation and will not be overheated.


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