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Ten Simple Ingredient Substitutions For Healthy And Nutritional Eating

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Natural Indgredient to our healthy food need to know about how the proteins and vitamins are added in our diet. “The fact is that simple food substitutions can have major benefits, including fewer calories, less cholesterol, and more stable blood sugar levels. These changes often lead to weight loss and lower your risks for heart disease, diabetes, cancer, and other diseases.”

To make recipes healthier for you and your family, try these ten simple substitutes:

  • Use applesauce instead of oil when baking. Try substituting applesauce for half the oil requested in cake and brownie recipes. You’ll cut down on calories without losing flavor or texture.
  • Eat brown rice instead of white rice. Brown rice has more fiber and nutrients than white rice. The fiber also makes it more filling.
  • Use egg whites instead of whole eggs. Swap ¼ cup of egg substitute or two egg whites for each egg in a recipe to cut calories and cholesterol.
  • Choose multigrain or whole wheat pasta instead of white pasta. Some pastas also have Omega-3 fatty acids, an added benefit.
  • Select low-fat cheese over full-fat cheese. There are many delicious reduced-fat cheeses that reduce calories and saturated fat without compromising flavor.
  • Use fat-free yogurt instead of sour cream to cut calories and saturated fat and leave you feeling better about your meal.
  • Try fresh herbs and spices instead of salt and salt-based herbs. You’ll leave behind the sodium and add new flavor to your meals. If you can’t use fresh herbs, dried herbs and spices are great alternatives.
  • Choose skim or low-fat milk over cream for cream-based soup recipes or when baking to reduce calories and fat.
  • Select whole wheat flour over all-purpose flour to increase fiber in your recipes.
  • Use ground turkey, ground chicken, or extra-lean ground beef in chili, burgers, meatballs, meatloaf, and lasagna to save on calories and fat.

Substitute:

Beans, oats, and veggies for red meat. Use one ounce of ground beef per patty, and replace the rest with a mix of red beans, mushrooms, onions, oatmeal, and tomato paste—you’ll get the same meaty texture with healthy, nutrient-dense substitutes. “Take the bad stuff out, put the good stuff in, and use them in a way that makes the food more interesting and flavorful,”

For Healthier Mexican

Substitute:

Refried beans for cheese. Cut the fat in Mexican cuisine by replacing half the cheese with refried or black beans, and use some cheese on top of your dish for extra flavor in those first bites. Shah puts beans inside enchiladas for a gooey, comfort-food texture.

For Healthier Spreads

Substitute:

Pureed nuts for butter. For a buttery spread or dip with less saturated fat, Fuhrman recommends making “garlic nutter” by blending a couple heads of roasted garlic with cashews, water, and nutritional yeast. “It tastes so much better [than butter] because of the roasted garlic flavor,” he says. For variety, add ingredients like mustard, tomato paste, or lemon and basil.

For Healthier Salads

Substitute:

Fresh salsa for bottled dressing. Bottled sauces are often high in fat or sugar. Dress your greens like Alexander, who drains liquid from fresh salsa, then adds lime juice and a hint of olive oil. Or try Fuhrman’s take: Blend nuts and seeds with tomato paste, balsamic vinegar, and almonds—or orange, cashews, sunflower seeds, and white wine vinegar.

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