If you’re looking to make your diet a little healthier, there are a few easy swaps you can make. For example, instead of reaching for a sugary snack, you could opt for some fruit or nuts. If you’re looking for something heartier, you could swap out white rice for brown rice or quinoa. And, if you’re trying to cut down on your meat intake, you could switch to tofu or lentils. By making just a few simple substitutions, you can make your diet a lot healthier without having to make major changes.
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Here are 5 easy swaps you can make to help you achieve healthier eating:
- Swap out refined grains for whole grains.
Refined grains have been stripped of their nutrient-rich outer layer, leaving them with fewer vitamins, minerals, and fiber. Whole grains, on the other hand, retain all of their nutrients and offer greater health benefits. When making the switch, look for whole-grain versions of your favorite foods, such as whole-wheat bread, brown rice, and oatmeal.
- Swap out sugary drinks for water or unsweetened beverages.
Sugary drinks are a major source of empty calories in many people’s diets. Not only do they provide no nutritional value, but they can also lead to weight gain. To make the swap, choose water or unsweetened beverages such as unsweetened tea or coffee. You can also add a splash of fruit juice to water for a bit of flavor.
- Swap out unhealthy fats for healthy fats.
Unhealthy fats, such as trans fats and saturated fats, can increase your risk of heart disease and other health problems. Healthy fats, on the other hand, can help improve your cholesterol levels and reduce your risk of heart disease. When making the switch, look for healthy fats such as olive oil, avocado, and nuts.
- Swap out processed meats for grilled or baked meats.
Processed meats, such as deli meats and sausages, are high in sodium and saturated fat. They can also increase your risk of cancer. To make the swap, choose grilled or baked meats instead. These options are lower in saturated fat and can be just as delicious.
- Swap out dairy for plant-based alternatives.
Dairy products are a common source of saturated fat. If you’re looking to reduce your saturated fat intake, you can swap out dairy for plant-based alternatives. There are many different kinds of plant-based milk, such as almond milk and coconut milk, that can be used in place of dairy milk. You can also find plant-based cheese, yogurt, and ice cream.