Healthy Swaps

I want to tell you it is ok to eat the foods you love! Over time I have lost weight and learned that I can still enjoy food just by adjusting the way I eat. Many empty calorie items can be swapped out with nutrient dense goods and even taste better. Don’t think about eating better as a punishment of losing the things you love as much as adapting or trying a new way to enjoy them. Here are some suggestions on swaps to help make eating healthy easier. If you have an awesome recipe please share also.

Margarine

  • Increased risk of coronary heart disease
  • Increased levels of LDL (bad cholesterol) and lowered levels of HDL (good cholesterol)
  • Decreased fertility
  • Decreased immune response
  • Increased blood insulin levels and greater risk for diabetes

Replace with

Coconut oil

  • Helps prevent heart disease and high blood pressure
  • Reduces inflammation
  • Immune system boost
  • Improves memory and brain function

Mayonnaise 

  • High sodium content in store bought
  • High calories
  • High in fat

Avocado

Avocado is a great replacement for Mayonnaise. Avocado is still pretty high in fat but it very high in nutrients which makes it a winner over its Mayo counterpart.

  • Heart healthy monounsaturated fat which lowers cholesterol and helps the heart
  • Includes vitamin and nutrients including folic acid, fiber, potassium, vitamin E,  vitamin B6, vitamin K, copper
  • Light creamy consistency great for a mayo spread replacement

My favorite swap with avocado is for making a Tuna Salsa Wrap

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Ingredients needed

1 Avocado

Tuna in water 1 can

Salsa any kind you prefer

1 Lemon

Tablespoon of Feta Cheese

Spinach

Whole wheat tortilla’s

Mix Avocado, Tuna, Salsa and Feta cheese in a bowl until blended well. Put spinach on tortilla and squeeze with lemon and add a scoop of mixture.


Keep dips full of nutrients instead of empty calories. Try beans and hummus spreads instead of dips with sour cream and mayonnaise.

Use herbs and oils to flavor your food instead of dips and dressings with added sugar and salt. Herbs, oils and natural spices can add flavor without the extra calories. Wildtree offers organic, no additives products to make great meals without the preservatives. Made in a peanut free environment with many gluten free options available.

Make homemade pesto, spaghetti sauce and dressings.

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Add flavor to drinks to avoid juices and pop.

Many water bottles have fruit attachments to add fruit or cucumbers to make your water have more flavor and making fluid intake easier. Many juices and pop have extra sugars and calories. Our body is primarily made up of water it helps lubricates our joints, helps regulate body temperature, helps flush waste and helps aid digestion.

Add freshness with cucumber and orange

Add strawberry and mint for a little sweetness

 

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Remember any small changes can make a world of difference. Don’t think about swaps in a way of avoiding food but changing them up for a healthier cleaner meal. It can be even fun to think of fun swaps to make meals healthier and expand your taste buds.

One of my favorite recipes for healthy ideas for recipes is sparkrecipes.com

You can type in any of your favorite foods lets say Pizza and get many healthy ideas to transform your meals. The best is in the comments where people tell you how they have added or changed recipes to make their own to give even more ideas.

You can make simple changes to make a big difference if you life. You can love food and still have healthy meals that taste delicious!

 

What are your favorite meals and how can you transform them?

 

 

 

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