Simple Food Swaps
Healthy Swaps for a Healthier You
Making small changes to your diet can have a big impact on your health. By swapping out certain foods for healthier alternatives, you can lower your risk of heart disease and type 2 diabetes while improving your overall well-being. In this blog post, we explore some simple but powerful “healthy” swaps that you can start incorporating into your daily routine. From choosing the right fats to selecting nutrient-dense foods, these tips will help you take control of your health one swap at a time.
Swaps to help reach blood glucose (blood sugar) levels and A1C targets:
Use zucchini noodles (aka “zoodles”) instead of regular pasta. You’ll get the added benefit of an extra serving of fiber and veggies.
Make a fried rice dish using cauliflower rice as the base and adding lean protein and veggies for a delicious lower-carb meal.
Include fiber with every meal. Fiber can help you manage your blood sugar by slowing the absorption of glucose. Using whole grain products (like whole wheat bread) instead of refined “white” grains is an easy way to get started.
Top toast with mashed avocado or sweet potatoes instead of butter. Add a scrambled egg for extra protein.
Flavor your seltzer or infuse your water instead of reaching for a soda.
Choose dark chocolate instead of milk chocolate. Dark chocolate is lower in sugar and higher in beneficial antioxidants.
Try these swaps to lower cholesterol and improve heart health:
Use olive or avocado oil instead of butter or lard. Olive and avocado oils are higher in heart-protective fats.
Join in “Meatless Mondays” or simply make one dinner a week meatless. Reducing intake of animal proteins can reduce inflammation in the body and improve cardiovascular health.
Choose fish instead of steak at restaurants. Fatty fish such as salmon or tuna contain heart-healthy fats.
Choose dairy and meat products with less saturated fat. Foods higher in saturated fat can lead to higher cholesterol numbers.
Eat more fruits and vegetables. Try to get five to seven servings a day and sneak them in where you can - try adding spinach or kale to smoothies.
Implementing small, sustainable changes to your daily routine can have a significant impact on your overall health and well-being. Remember that nutrition is a journey, and it's important to be patient with yourself as you navigate through making healthier choices. By seeking support from a registered dietitian nutritionist, you can receive personalized guidance tailored to your unique needs and goals. Take the first step today towards a healthier future by prioritizing nourishing foods, staying hydrated, and engaging in regular physical activity. Your body will thank you for the time and investment in your health.
