12 Simple Food Swaps in Your Diet That’ll Instantly Boost Your Daily Energy
Maintaining a nutritious diet doesn’t need to be intricate. Numerous straightforward and tasty substitutions exist to enhance your eating habits without compromising flavor or satisfaction.
Presented here are 12 effortless swaps designed to elevate your overall well-being, whether you’re aiming to trim calories, minimize sugar intake, or simply opt for healthier choices.
Unsweetened Oatmeal Instead of Flavored Oatmeal
In general, whole grains such as oatmeal are healthy breakfast options. However, flavored, instant oatmeal can contain many calories and chemicals that can ruin the health benefits of oats. Rather, choose natural, unsweetened oatmeal and don’t add any sugar to it. Simply flavor it with honey (a touch), cinnamon, nuts, or some fruits.
Avocado Spread Instead of Jam
If you start your day with jam-topped butter toast, you might regret it later. Your jam is filled with added sugar, which is not a good way to start your day because of a sugar crash an hour or two later. Opt for smashed avocado spread, then add a little lemon juice and a tomato slice for enhanced flavor. You may also consider garnishing it with garlic, fresh herbs, or a fried egg (for a protein boost).
Avocados are rich in fiber and healthy fats, so changing your jam to avocado is worth it. Moreover, avocado toast will keep you full until your next meal.
Hummus Over Mayo
Swap out mayo for hummus to reduce empty calories and enhance flavor in your sandwiches. Mayo is high in calories (95 calories per tablespoon), while hummus, made from chickpeas and tahini, boasts a delectable flavor.
Fruit or Veggies Instead of Chips
No one can deny that potato chips are irresistible. Unfortunately, they lack essential nutrients. To make a healthier choice, consider swapping out chips for fresh fruits (such as berries or watermelon) and crisp vegetables (like carrots or cucumber). Alternatively, you can whip up some kale chips or enjoy air-popped popcorn.
Bowls Instead of Burrito
Opting for a bowl instead of a burrito can be a smart choice for a healthier meal. You can enjoy all the delicious burrito ingredients in a bowl without the extra calories and carbs from the tortilla. Plus, it allows for better portion control and customization, making loading up on fresh vegetables and lean proteins easier while minimizing less healthy additions like excessive cheese or sour cream.
Ditch White Rice and Use Brown or Cauliflower Rice
Choosing brown rice and cauliflower rice over white rice is a game changer, and the best part is that your kids will love them. Brown rice offers more fiber and nutrients than white rice, while cauliflower rice is a low-carb, veggie-based alternative that can help reduce overall calorie intake. Both options can add a nutritious twist to your meals without sacrificing flavor.
Side Salad Instead of Fries
Most of us love fries. The only problem with fries is that they give too many empty calories to your diet. If you want to add something to your meal, make an easy side salad. This way, you can decrease your calorie intake, and adding some leafy greens to your diet can also do a lot for having a more balanced diet.
Unsweetened Applesauce Instead of Sugar
Unsweetened applesauce is a great sugar substitute in baking recipes. Add applesauce to your cookies, brownies, or cakes in a 1:1 ratio. Don’t worry; your dessert will be sweet enough but have fewer calories per serving. One cup of unsweetened applesauce has 100 calories, while the same amount of sugar has almost 8 times more and has a crazy effect on your blood sugar!
Energy Bites Instead of Cookies
Are you craving something sweet? For example, cookies or ice cream? Then, it’s time to make some energy bites instead. Most energy bite recipes require only a few ingredients, such as oats, dates, coconut, peanut butter, dark chocolate, and chia seeds, and are free from added sugar. And the best thing is that you don’t have to bake them!
Almond Milk Instead of Regular Milk
Plant-based milk options such as oats, rice, and almond milk have been the talk of town, particularly in a plant-based diet or for anyone with a dairy allergy (which is many). And for a reason! They are delicious and lower in calories than regular milk.
Unsweetened almond milk is one of the best milk substitutes as it contains no lactose, saturated fat, or cholesterol. The only disadvantage is that it has no calcium, so choose almond milk enriched with calcium or get some calcium from other sources. Or better yet, ditch store-bought almond milk for homemade milk that’ll taste divine and have no added preservatives (and is easy to make).
Sliced Cucumbers Instead of Crackers
Cucumbers are low in calories and rich in water content, making them a refreshing and hydrating alternative to crackers, which can be calorie-dense and high in processed carbohydrates. This swap can support a healthier snack or appetizer option.
Fat Free for Full Fat
Fat free foods that are often marketed as healthy are sadly typically filled with artificial flavors, additives, an even sugars to make it salvageable for flavor. Choose full fat products that’ll help you feel more satiated (yogurt, cheese, milk, etc.).
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