10 Simple Switches for Better Health
By: Wendy Wu MS, RD
Choose Olive oil or Canola oil over Butter, Margarine, Corn Oil, Vegetable Oil etc. Use sparingly because 1 Tablespoon has ~135 kcal (depending on the brand).
Oils are high in calories so you have to be stingy.
When baking, try to replace white flour with 100% whole wheat flour. Usually, you will need to sift the flour at least three times for perfect substitution. The end product may be a bit denser but that’s a good thing!
Stay fuller, longer and keep insulin stable with Whole Wheat Flour
Brown Rice, Brown Rice, Brown Rice…or even mixed bean rice! White rice is old news.
I’ve made plenty of meals without salt. Choose fresh herbs, spices, garlic, ginger, onions, shallots, citrus juices, wine, and flavored vinegars.
Replace heavy creamy dressings with vinaigrette, citrus dressing, olive oil+red vinegar, and salad spritzers.
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Substitute oils in baking recipes with yogurt, unsweetened applesauce, mango puree, pear puree, or banana puree. Applesauce is the best!
A salad doesn’t need to be topped with luncheon meat. Add eggs, avocado, chickpeas, edamame, mushrooms, grilled eggplants/zucchini, mozzarella balls, shrimp, fish or chicken breast.
Instead of stir frying which requires cooking oil, try to steam and bake your meals. You don’t need any fancy gadgets or a bamboo to steam. Just use a small bowl.
A bowl placed in a big pot will do the trick. Put your plated dish on top and cover.
Instead of creamy soups, substitute with tomato based or clear broths.
Last but not least, Whole Wheat Pastas. It’s such a simple switch. Just make sure the ingredient list “durum whole wheat flour”.
Available at waldbaums
Good Luck on trying out these substitutes! I know they’re not the same, but they’ll be much better for you in the long run.
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I love all the healthy tips! Substitutions for something healthier is easy and usually taste better!
Thanks! I tried to keep it real simple. =)
Reblogged this on Au Naturel Essence and commented:
These are 10 easy changes anyone could make today to improve their diet. I try to follow these suggestions when I can. Instead of Canola Oil, I use Coconut Oil and instead of whole wheat pasta, I use brown rice pasta. Every little bit helps!
Brown rice pasta-great suggestion!
Enjoy!
Love this! But ditch the Canola oil and instead use Macadamia Nut Oil or Coconut Oil! Kelp seasoning is also an AWESOME replacement to salt and a wonderful way to get iodine in your diet
Thanks for the suggestions! I’m a big fan of furikake (no msg/no salt) so I’ll give kelp seasoning a try. I wonder if they carry that here in HK. Can’t really recommend coconut oil just yet because studies are still being conducted about the benefits of medium chain triglycerides. I’m sure it’s 100% better than butter though! We’ll wait and see.