Guide to Healthy Food Substitutes
Junk Food Substitutes
When we eat out, we do not have much control over the nutrition or calorie content of the food we eat. Many restaurants have healthy options as in Applebee’s under 550 calories Menu or Olive Garden Healthy Menu or IHOP Simple and Fit Menu. But if you know what foods to avoid and what foods to include in your diet, you’d definitely be on the right path to stay healthy and fit. Here we will discuss healthy food substitutes for foods that are known to be unhealthy. Here are some tips for incorporating these healthy food substitutions in your diet.
When we eat out, we do not have much control over the nutrition or calorie content of the food we eat. Many restaurants have healthy options as in Applebee’s under 550 calories Menu or Olive Garden Healthy Menu or IHOP Simple and Fit Menu. But if you know what foods to avoid and what foods to include in your diet, you’d definitely be on the right path to stay healthy and fit. Here we will discuss healthy food substitutes for foods that are known to be unhealthy. Here are some tips for incorporating these healthy food substitutions in your diet.
Tips for Healthy Food Substitutions
You really don’t have to give up on all the good things in life to lead healthier, safer lives. A small check on your habits and some healthy food substitutes can make the difference. A few variations in your daily diet can have a great impact on your life, health and wellbeing. Here we have listed some healthy habits and food substitutes which can help you lead a healthy life.
In: White Meat
Out: Red Meat
White meats like chicken and fish are always healthier than red meats like mutton, pork and beef. The cholesterol content in white meat is less compared to red meat. Fish gives essential fatty acids which are good for the heart and the brain.
In: Oils
Out: Solid Fats
Solid fats add empty calories to your diet. They contain both trans fat and saturated fats. It is healthier to use Edible Oils instead of solid fats. Excessive solid fats in your diet could lead to chronic diseases affecting blood vessels and heart.
In: Red Rice
Out: White Rice
Red rice is healthier than white rice. Red rice contains more fiber. Due to the refining process, white rice loses fiber as well as many essential vitamins. Red rice is also a better food option during Diabetes.
In: Egg Whites
Out: Whole Eggs
Egg whites are healthier than eating the entire egg. Egg yolk is a rich source of cholesterol. It should be completely avoided from your diet specially if you have a family history of heart disease.
In: Skimmed Milk
Out: Whole Milk
Make sure to choose skimmed milk over whole milk. This will help you keep a check on your weight too. The fat content in skimmed milk is less. This will also ensure that you have a healthy heart.
In: Fresh Fruit Juice
Out: Colas, Fruit Concentrates and Energy Drinks
Avoiding the colas and fruit concentrates can help you gain less calories. The colas, energy drinks and fruit concentrates contain nothing more than sugar and calories. Fresh fruit juices are a great source of vitamins and minerals which are good for your health.
In: Citrus juices, spices and herbs dressing
Out: Oil Dressings
Spices, lime juice and herbs dressings make a delicious and healthier alternative. Oil dressings simply add extra calories to your salads and dishes.
In: Herbs, citrus juices and spices
Out: Salt
Reduce your intake of salt. Try to replace it with spices, herbs and citrus juices whenever possible. Excessive intake of salt may hamper your health. It may lead to blood pressure. Try to replace salt with possible substitutes.
Just like replacing certain foods with apt food substitutes can lead you to a healthier life, you can improve the quality of your life by changing some habits.
In: Honey
Out: DM Cough Medicine
Honey is the best remedy for cough and this has been scientifically proved. Any medicine has its detrimental effects on a person’s health. Honey is a natural remedy to coughs. And the best aspect of honey is you can give it even to children in your house.
In: House Plants
Out: Air Fresheners
Air fresheners simply mask the indoor pollution. The indoor air can be polluted and the air freshener doesn’t purify it. A wiser choice would be to have house plants. Some plants act as air purifiers. The air fresheners may act as irritants to some but plants can never harm your health. Some of the house plants identified as natural air fresheners are Gerbera Daisies, Mums and Peace Lilies. These are known to filter 90% of the air pollutants in an enclosed room.
In: An hour outdoors
Out: An hour indoors
If you stay at home you are bound to be lazy, lethargic and restless. You need some exercise and fresh air to be healthy. Make it a point to spend at least an hour outdoors. Even a walk outside can help you be active and energetic.Just by slight variations in your diet and lifestyle, you can lead a healthy life. In today’s busy life, you need to eke out some time for yourself. Only if you are healthy, you can enjoy each walk of life. So make sure to include the food substitutes in your diet from today.
You really don’t have to give up on all the good things in life to lead healthier, safer lives. A small check on your habits and some healthy food substitutes can make the difference. A few variations in your daily diet can have a great impact on your life, health and wellbeing. Here we have listed some healthy habits and food substitutes which can help you lead a healthy life.
In: White Meat
Out: Red Meat
White meats like chicken and fish are always healthier than red meats like mutton, pork and beef. The cholesterol content in white meat is less compared to red meat. Fish gives essential fatty acids which are good for the heart and the brain.
In: Oils
Out: Solid Fats
Solid fats add empty calories to your diet. They contain both trans fat and saturated fats. It is healthier to use Edible Oils instead of solid fats. Excessive solid fats in your diet could lead to chronic diseases affecting blood vessels and heart.
In: Red Rice
Out: White Rice
Red rice is healthier than white rice. Red rice contains more fiber. Due to the refining process, white rice loses fiber as well as many essential vitamins. Red rice is also a better food option during Diabetes.
In: Egg Whites
Out: Whole Eggs
Egg whites are healthier than eating the entire egg. Egg yolk is a rich source of cholesterol. It should be completely avoided from your diet specially if you have a family history of heart disease.
In: Skimmed Milk
Out: Whole Milk
Make sure to choose skimmed milk over whole milk. This will help you keep a check on your weight too. The fat content in skimmed milk is less. This will also ensure that you have a healthy heart.
In: Fresh Fruit Juice
Out: Colas, Fruit Concentrates and Energy Drinks
Avoiding the colas and fruit concentrates can help you gain less calories. The colas, energy drinks and fruit concentrates contain nothing more than sugar and calories. Fresh fruit juices are a great source of vitamins and minerals which are good for your health.
In: Citrus juices, spices and herbs dressing
Out: Oil Dressings
Spices, lime juice and herbs dressings make a delicious and healthier alternative. Oil dressings simply add extra calories to your salads and dishes.
In: Herbs, citrus juices and spices
Out: Salt
Reduce your intake of salt. Try to replace it with spices, herbs and citrus juices whenever possible. Excessive intake of salt may hamper your health. It may lead to blood pressure. Try to replace salt with possible substitutes.
Just like replacing certain foods with apt food substitutes can lead you to a healthier life, you can improve the quality of your life by changing some habits.
In: Honey
Out: DM Cough Medicine
Honey is the best remedy for cough and this has been scientifically proved. Any medicine has its detrimental effects on a person’s health. Honey is a natural remedy to coughs. And the best aspect of honey is you can give it even to children in your house.
In: House Plants
Out: Air Fresheners
Air fresheners simply mask the indoor pollution. The indoor air can be polluted and the air freshener doesn’t purify it. A wiser choice would be to have house plants. Some plants act as air purifiers. The air fresheners may act as irritants to some but plants can never harm your health. Some of the house plants identified as natural air fresheners are Gerbera Daisies, Mums and Peace Lilies. These are known to filter 90% of the air pollutants in an enclosed room.
In: An hour outdoors
Out: An hour indoors
If you stay at home you are bound to be lazy, lethargic and restless. You need some exercise and fresh air to be healthy. Make it a point to spend at least an hour outdoors. Even a walk outside can help you be active and energetic.Just by slight variations in your diet and lifestyle, you can lead a healthy life. In today’s busy life, you need to eke out some time for yourself. Only if you are healthy, you can enjoy each walk of life. So make sure to include the food substitutes in your diet from today.