Helping Kids and Families Cook & Eat Healthier.

5 Easy Healthy Ingredient Substitutions You Can Make TODAY

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Making a total diet overhaul to a healthier way of living can be hard work, but that doesn’t mean there aren’t some simple ways to make the switch easier. These changes won’t require you to acquire a taste for an unusual new food, wean yourself from a favorite food, search for rare ingredients, or spend exorbitant amounts of money. We’re talking about changes that are so easy and tasty, you’ll be thrilled to make them! And for those of you who have kids, they will barely notice these healthy makeovers.

1. Margarine to Real Butter. Margarine was once touted as a healthier alternative to butter, but it turns out those claims were based mainly on marketing rather than science. Further, the fat that was once feared is actually a key part of a balanced diet. So ditch the processed oils in margarine and use real butter in moderation instead (to make it even healthier, opt for grass fed butter!).

2. Packaged Seasoning Blend Packets to Spices. Those packaged seasoning blend packets can be convenient for cooking, but if you read the label on that convenient little packet you’ll find far more than just spices listed as ingredients! The packaged seasonings typically include chemical preservatives, MSG, and thickening agents and gluten. Switch to adding your own spices to enhance flavor. The flavor will remain, but all the bad stuff will be gone! Hint: if you want to save time, mix your own custom blends of your spices to have ready when needed!

3. Milk Chocolate to Dark Chocolate. That’s right- chocolate can be a healthy treat in your diet, but you just have to pick the right chocolate! Say no to milk chocolate which is typically loaded with sugar and preservatives. Instead, switch to dark chocolate with at least 80 percent cacao content for plenty of antioxidants and flavonoids!

4. Bread Crumbs to Crushed Nuts or Tortilla Chips. Coating foods in bread crumbs may provide crunch, but it also typically provides gluten and refined carbs. Next time try coating your meat or veggies in crushed nuts or tortilla chips for healthy fat, fiber, and a great crunch!

5. Store Bought Marinara to (Semi) Homemade. Most store bought marinara sauces serve up an unwanted dose of added sugars. Skip the sugar by making your own. Don’t worry if you aren’t up for stewing your own tomatoes though, just buy a can of plain tomato sauce and add fresh or dried herbs for an easy sauce without the added sugars!


Author: Coach Kim

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