Whether you’re dining out or eating in, making a healthy substitution to your meal or snack can make a huge difference in your health, in both the short and long-term. Knowing what common foods can be swapped with superfoods or nutrient dense options is key to making healthy substitutions.
Swap out: Mayonnaise
Mayonnaise is known for being low in nutrients and high in cholesterol. Even if you are attempting to be healthy and go for a low fat version, you will see that it contains even more sugar added than the original! Steer clear from all that, and try using hummus for a boost of fiber, protein, healthy fat and carbs. Hummus is filling, plant-based and tastes delicious—try adding garlic or red pepper for a flavor kick. You can find a delicious recipe in the Thrive Forward recipe center.
Swap out: Cooking oil
Instead of using tradition sunflower or olive oils for stir-fries, which are not stable in high heat, try using extra virgin coconut oil. Coconut oil is a multi-use oil that is stable in mid to high heat. It can even be used as eye makeup remover and body moisturizer! Coconut oil is made of medium chain triglycerides, which can be used as a fuel source, similar to carbohydrates. Try it instead of margarine on toast, or pre-workout, try it paired with dried or fresh fruit.
Swap out: Chips
Potato chips tend to be cooked in hydrogenated oils, and are usually packed with salt, unpronounceable ingredients, and calories. Try making your own kale chips in the oven by separating bite-size pieces of kale and seasoning them with sea salt, pepper, and nutritional yeast and slowly bake until crispy. Now that’s what I call a nutrient dense crispy chip!
Swap Out: Candy gummies
If you’re looking for a sweet and chewy sensation, try noshing on some dried fruit. Mango, pineapple, apple, figs and other dried fruits are sweeter than fresh, but still full of fiber and nutrients with no added sugars, colors or flavors. Dipping them in natural nut butter will give them a delicious, sweet-and-salty taste.
Eating healthy isn’t difficult if you have the tools and knowledge to do so. Making healthy swaps can not only save calories, but it can save your health—by avoiding artificial and processed ingredients that aren’t good for you. If you follow the 80/20 rule of eating wise 80 percent of the time and enjoying treats 20 percent of the time, you will not feel deprived. For more simple swaps and delicious substitutions check out the new Kitchen Edition of Thrive Forward.