Food Substitutions for Healthier Eating
Nearly two-thirds of Americans are overweight or obese. Eating processed foods is one big reason why we add the extra pounds. Our appetite is kicked into overdrive because of the extra ingredients that food producers add to processed foods.
Why is it so hard to give up snack foods? It can sometimes feel very overwhelming when trying to adopt a healthier lifestyle. Unfortunately, we can’t fix everything overnight, but we can start with some small improvements to work our way up to be healthier and fit.
"The more junk food you consume, the more you crave. Food producers add stuff so we can buy and eat more of their junk food."
Here are 5 tips for healthier alternatives to swap out for those not-so-healthy food items
Tip 1 - Replace sugary drinks?
Sugary drinks are loaded with added sugar and calories. According to the CDC, “People who often drink sugary drinks are more likely to face health problems, such as weight gain, obesity, type 2 diabetes, heart disease, kidney disease, non-alcoholic liver disease, cavities, and gout, a type of arthritis.”
For example, one 12-ounce can of soda contains between 8-11 teaspoons (125-180 calories) from added sugar. Arizona Iced Tea has (150 calories) for one 12 fluid oz serving, which includes greater than 8 teaspoons of added sugars.
We can replace sugary drinks, such as sweet tea, fruit punch, regular soda, with unsweetened tea, sparkling water, or plain water with some fruit, lemon, cucumber slices, or mint for added flavor. When trying to eliminate the added sugar in coffee, cinnamon or nutmeg helps to add some flavor while cutting down on the strong taste of black coffee.
Tip 2 - Limit saturated fat and replace it with unsaturated fat
The Dietary Guidelines for Americans recommend limiting saturated fats to less than 10% of your total calories you eat and drink each day, while the American Heart Association recommends aiming for 5-6% of calories from saturated fat.
Saturated fat can raise the low-density lipoprotein (bad) cholesterol levels in the blood. Evidence shows that high levels of this cholesterol can lead to narrowing of the arteries, increased risk of heart disease, and stroke. Saturated fat is solid at room temperature. It is found in lard, butter, pastries, ice cream, cheese, fatty cuts of meat, palm and coconut oil, and other foods.
For example, 1 tablespoon of Land O Lakes stick unsalted butter has 100 calories, 7 grams of saturated fat, and 30 mg of cholesterol. Butter is made from animal fat so it has a higher saturated fat content than soft spread margarine, which is made from vegetable oils. If you must have that butter, Land O Lakes has a whipped unsalted butter for 1 tablespoon that contains 50 calories, 3.5 grams of saturated fat, and 15mg of cholesterol.
When shopping for margarine, choose soft or liquid margarine with the least amount of saturated fat. When frying eggs use a no-stick cooking spray like “Pam” rather than butter to avoid the added saturated fat and calories. When looking for good sources of protein, some great options are (grass-fed) lean meats, beans, lentils, tofu, Greek yogurt, and salmon. Reduce the fat in meats by purchasing lean or trim off excess fat and cooking with healthy oils.
Unsaturated fat can help reduce the risk of heart disease and lower cholesterol levels. There are two types of unsaturated fat, monounsaturated and polyunsaturated. Unsaturated fat is usually liquid at room temperature. Sources of unsaturated fat are found in vegetable oil, nuts, seeds, avocados, and fish rich in omega 3 such as salmon, sardines, and herring.
When selecting a vegetable oil, choose one with “less than 4 grams of saturated fat per tablespoon, and no partially hydrogenated oils or trans fats.” Expeller-pressed avocado and grapeseed oil are excellent choices but a little on the pricey end. Expeller-pressed oils are healthier because the oil is squeezed out of the seed, versus adding chemicals to express the oil.
You can substitute butter for Extra virgin olive oil to sauté foods. Extra virgin olive oil is also great for making homemade salad dressings or marinades for meats, vegetables, and seafood. Remember, although they are healthy oils, the calories can add up quickly, so always read food labels for portion size.
Shop for non-fat yogurt and dairy products or even non-dairy milk options, such as unsweetened almond milk. For example, Kroger’s whole milk has 150 calories per serving and 5 grams of saturated fat. Silk Almond milk has 30 calories per serving and “0” saturated fat.
Tip 3 - Replace refined grains with whole grains
"We know that fiber helps to maintain a healthy weight and lower the risk of some diseases like diabetes, and heart disease. Fiber also promotes a healthy gut and strong immune system"
Refined grains have been processed and stripped of healthy nutrients and fiber. This process makes for a finer texture and adds to the shelf life of the product. They include white flour, white bread, white rice, and pasta.
According to the Mayo Clinic, most refined grains are enriched, and many enriched grains are also fortified (meaning nutrients that don’t occur naturally in the food are added along with other vitamins and minerals, such as folic acid and iron). Enriched grains lack fiber and are not an optimal choice because while they have traces of nutrition, many important vitamins and nutrients are lost during processing.
When trying to include more whole grains into your diet, make one swap at a time instead of all at once. Perhaps, swap out white bread for whole wheat for a few weeks before making the next switch. When shopping, make sure whole wheat or whole grain is the first ingredient on the label. Whole grain products are more nutritious and contain more fiber. For example, one slice of Pepperidge Farm’s Hearty White bread has 130 calories, and 1g of Dietary Fiber. Whereas, their 100% Whole Wheat bread has 130 calories and 4g of Dietary Fiber per slice.
You can also get lots of fiber from fresh fruits and vegetables like broccoli, beans, berries, avocados, apples, and many other nutritious foods.
Tip 4 - Replace high sodium items with low-sodium or no-sodium added
Evidence shows that reducing sodium in our diet can help lower blood pressure and reduce the risk of heart disease and stroke. Healthy adults should limit sodium to less than 2300mg per day. On average, Americans consume over 3400mg daily.
We should compare high sodium foods to see if they come in a low-sodium or no-sodium option. Low sodium foods contain less than 140mg/serving. One example is, Bush’s Best Chili Beans Mild Chili Sauce has 540mg of sodium for ½ cup and the low sodium version has 135mg of sodium also for ½ cup which is one serving.
Don’t overlook beverages, they also can contain large amounts of sodium. One example is sports drinks. Gatorade Zero has 270mg of sodium for one 20 oz bottle. Sports drinks may help to replenish electrolytes that are lost during exercise but not to consume consistently.
Also, swap out high sodium condiments for fresh herbs and spices such as dill, garlic, rosemary, basil, lemon juice, onion powder, salt-free spices like Mrs. Dash and McCormick.
Summary
The bottom line is to always read food labels, purchase lean cuts of meat, limit sodium intake, fried and processed foods, and eat more whole fruits, vegetables, whole grains, healthy fats, and don’t consume empty added calories from sugary drinks. When dining out, research the restaurant’s nutritional information to make healthier choices.
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If you need help with a plan, contact us at www.tips4living.org/consulting.
Source article web links to get more information:
Rethink Your Drink – www.cdc.gov
Trans Fat – www.heart.org
Whole grains vs regular grains: What’s the difference? – www.diet.mayoclinic.org
