Easy food swaps
How many of us are on the hunt for the best foods to give us health and energy? I recently sat down with two doctors and three nurses to get the low down on things to try swapping out to make better food choices.
We do need magnesium. If you do not want to get it from a supplement then you can try things like dark chocolate or chia seeds. Magnesium helps our nerves and muscles so it is helpful in preventing muscle cramps and also in relieving anxiety.
Zinc helps your metabolism and your immune system. If you eat a good variety of foods chances are you are getting enough zinc. If you are eating mushrooms, oysters, chicken or red meat, then you are getting enough zinc. Some fortified foods have it also so check the labels. You also can get zinc from things like chickpeas so instead of using mayo to zest up a sandwich, you can use hummus.
There are many GMOs and unhealthy oils in salad dressings. To get some extra health benefits and have more control over your ingredients, make a homemade dressing with apple cider vinegar as the base with some mustard, olive oil, and other seasonings. Make it to suit YOUR taste.
Peanut butter is okay as part of a balanced diet but don’t overdo it. Peanut butter had magnesium, fiber, protein, and minerals. However, it is a fattening food so think of it as a treat not the main entree of your diet. My personal belief is if you are craving something then there is a nutrient in that food your body wants. Listen to your body and then listen to common sense.
Pick brown rice over white rice for an easy way to get more nutrients from your food without losing flavor. Is it a huge difference? That depends on how much rice you eat. In those countries, where rice is a mainstay of meals (even breakfast) then brown rice over white rice will add up. Always avoid the fried rice when you are ordering because of the sodium, fat, and calories. When given the choice of fried, white, or brown rice, I always go with brown rice.
Here is the last easy swap. If you eat yogurt, do a Greek unsweetened yogurt and then dress it as you like at home. Most large name-brand fruit sweetened yogurts or fruit on the bottom yogurts are high in sugar and other additives. Better to take your health into your own hands and create the yogurt you want at home with fresh fruit, honey, and chia or flaxseeds.
Happy fall! If you have any calorie saving swaps, please list them in the comments.
