Substitutions: 8 quick and easy substitutions to live a healthier life
Let’s face it… food is life, literally. It is essential to our physical, emotional, and spiritual well-beings. We need it to survive. And as we all know, some foods are mighty tasty and others… not so much. It’s a balancing act—continuing to enjoy our favorite foods while also keeping our overall health & wellness in mind. Being mindful of our diet and the purpose that each food provides… whether it is satisfying a physical, emotional, or spiritual need.
It is a common misconception that individuals need to ‘go on a diet’ to live a healthier life. As a registered dietitian I can tell you that diets simply don’t work for most people. There is a significant amount of research out there supporting the fact that yo-yo dieting typically results in a never-ending cycle of restricting and bingeing as well as weight loss/weight gain. Diets are not sustainable. Instead, individuals should become familiar with the butterfly effect and focus on making small lifestyle changes here-and-there that add up over time. Those that adopt this mindset are more likely to live a happier, healthier, and longer life than those that don’t.
Something that has been key for me in my health & wellness journey is to substitute healthier alternatives when able to. By doing this I am still able to enjoy my favorite foods (just in a different form) while also taking the necessary steps to living a healthier life.
Shown below is a list of 8 quick & easy substitutions (that I use on a regular basis) to live a longer, healthier, and happier life.
Non-fat greek yogurt in place of mayonnaise/sour cream: whether you’re making tuna salad, chicken salad, egg salad, a party-dip, etc. this is a SUPER easy substitution that will make your meal a lot healthier! By making this change you are lowering the amount of saturated fat (bad for your heart) and increasing the protein content of the meal. You will also be doing your gut a favor with the added probiotics that come with making this swap!
Lean ground turkey instead of beef: this is a common practice in our household. Whether we are making hamburgers, meatloaf, a pasta dish, soup, etc. my husband and I always try to substitute with lean ground turkey when we can. By doing this we are lowering the amount of saturated fat in the meal… which is better on our hearts!
Applesauce in place of oil: this is a common substitution used when baking. Applesauce adds the much-needed moisture to baked goods and is a good source of fiber as well as vitamins & minerals!
Whole grain pasta/rice/bread versus white: making the switch to whole grain products (versus white) is a GREAT way to add more nutrients to your meal. Whole grains are a great source of fiber, vitamins, minerals, and even has some protein in it. On the other hand white rice, pastas, and breads are typically processed and considered to be a ‘lower quality’ carb when compared to whole grains. This switch was easy to make in our household!
Olive oil instead of butter: olive oil is a great source of ‘healthy fats’ especially when compared to butter. By making this swap you are doing your heart a favor as you will be decreasing the amount of saturated fat consumed throughout the day!
Sweet potato instead of russet/yellow/Idaho potatoes: potatoes in all forms are good for you… however, next time you are considering making a burger & fries for dinner try substituting with baked sweet potato fries. Sweet potatoes are LOADED with LOTS of antioxidants, vitamins, and minerals! They are also a great source of fiber. And they’ll make your plate more colorful (the more colorful your plate the better!).
Naturally-infused water versus soda: you would be doing your body a HUGE favor by making this substitution. To put this into perspective… one large coca-cola from McDonalds has over 50 grams of sugar in it. That is basically a whole meal worth of carbohydrate (for most people). Add that to the burger and fries that you ordered and you are easily looking at 100-150 grams of carb/sugar in that meal. Your pancreas is going to have to work overtime to keep up!!! And, your bank account will thank you later if you decide to cut soda out of your life!
Herbs & spices versus salt: did you know that just one spoonful of table salt contains ~2300 mg of sodium? This is over the recommended daily amount of sodium intake for the average individual. This doesn’t even include all of the salt that is added into our everyday foods. By flavoring with herbs/spices and removing the salt shaker from your table you’ll be doing your blood pressure (and kidneys) a huge favor! You’ll also get the added benefit of all of the vitamins, minerals, and antioxidants that herbs/spices bring to the table.
Start substituting today! Small changes really do add up over time!
#thebutterflyeffect
Looking for more tips on how to clean up your diet? Are you experiencing symptoms that can be improved with diet and exercise? Interested in meeting with a registered dietitian? Nicole Baker Nutrition LLC is here for those in need!