Healthy Food Swaps You Need To Make Right Now

Are you looking to make some changes to your diet? I don’t mean changing your life completely. I mean who wants to be on a strict salad regimen? Have you ever done a food swap? They’re easier than you think. You just switch one food for a healthier alternative. Let’s talk about the 9 Food Swaps You Need To Make Right Now! Is mustard better than mayo? Should I switch white pasta for whole wheat? Do I eat more solid fruits instead of fruit juices?

Fruit Instead of Fruit Juice

Are you a big fruit juice person? Well, it might be time to stop that. I mean sure, fruit juice usually holds some good vitamins. But you’re also drinking a ton of sugar along with it. We’ve sort of been conditioned to drink fruit juice since birth. How many childhood memories do you have that don’t include a juice box or two? Well, those juice boxes contain almost 10% of your daily carbohydrate intake. Of those carbs, you’re consuming 18 grams of sugar. Just to make things clear, the average adult is recommended between 25 and 36 grams of sugar per day. Now granted, this sugar is the natural kind. The problem is that it’s missing the fiber that normal fruit provides. If you want proper fruit intake, you need to make sure it’s healthy. The most reliable way is to eat your fruits whole. For instance, a cup of chopped strawberries holds 12 grams of sugar, with around 3 grams of fiber. If you want the classic banana/strawberry combo, the juice isn’t your only option. While a banana does hold a lot of calories, it also contains a lot of fiber. A cup of orange juice has almost 20 grams of sugar, with not even a gram of fiber. One medium orange holds 12 grams of sugar with 3 grams of fiber. More solid fruits in your diet are much better for your health and digestion than any kind of juice. What’s your favorite fruit? Is it healthy for you? Sound off in the comment section and start a conversation with our Bestie community.

Popcorn Instead of Chips

We all love a good bag of chips. But let’s face it, they’re horrible for you. I mean one bag of potato chips alone is 153 calories. In that, you have 15% of your daily saturated fats. Not to mention nearly 10% of your daily sodium. The 14 grams of carbs take up a large chunk of your daily intake as well. Outside of some protein and potassium, potato chips aren’t giving you that many nutrients either. So needless to say, they’re a no-go on the health front. Now with that said, you’re probably wondering how popcorn is any different. Well outside of the two snacks being simple finger-foods, there actually are several differences. For one, air-popped popcorn is low in calories. There is also very little sodium. In a small serving of popcorn, you have 4% of your daily serving of fiber. The greatest downside is that popcorn is generally pretty low in vitamins and other nutrients. So this isn’t a post-workout food by any means. And in case you didn’t realize, this popcorn should be unbuttered. Otherwise, you’re just adding fat.

Coffee Instead of Soda

Make it a basic rule in life to avoid soda as much as possible. That’s some of the best health advice you can get. Just a can of Coca-Cola holds 140 calories. In that, you get almost 40 grams of sugar. Do you hear that? 40 grams! Coca-cola has been directly linked to an increased risk of obesity and heart disease. Just taking it out of your diet can make a huge difference to your health. Now the question is what makes coffee a better alternative. Well first off, it has to be black coffee. Sugar and cream will ruin a lot of the potential benefits. Benefits like antioxidants, which repair damaged cells that lead to heart disease. They can also lower bad cholesterol levels. On top of that, black coffee is a natural fat burner. So if you’re looking to drop some extra weight, it’s a much healthier option than Coke.

Dark Chocolate Instead of Pastries

I get it, we all appreciate some tasty oven-baked goods. But they’re really fattening. I know it’s hard to hear, but it’s true. A regular croissant by itself is 231 calories. In that, you have 33% of your daily saturated fats, as well 18% sodium. This one snack counts for almost 10% of your daily carbs. So yeah, that’s pretty rough on your waistline. Pastries get their unhealthy ingredients from things like sugar and wheat flour. Not to mention all the butter that people slather into it. If you would like a quick alternative, look to dark chocolate. It contains flavanols that lower blood pressure and improve your overall blood flow. Now mind you, dark chocolate still holds quite a few calories. It also contains a lot of fat and sugar. But if you eat it every now and then, you are better off than eating pastries.

Salmon Instead of Steak

I mean steak does have quite a few positives. An ounce of boneless steak provides nearly 10 grams of protein, with very few calories. But it does hold quite a bit of saturated fat which will increase your bad cholesterol. This will only increase your risk of heart disease. When was the last time you ate salmon? It’s not really for everybody, but if you’re willing to get over the taste, you’ll find it quite beneficial. The omega-3 fatty acids in salmon will decrease your chances of heart disease by controlling the fat in your blood. A regular 4 oz serving of boneless salmon also holds 10% of your daily potassium. You are also getting 25 grams of protein. So the next time you’re in the seafood section at your grocery store, don’t shy away from bringing some home to try. It’s a worthy replacement to your usual steak. Before we continue, are you looking to change your diet completely? If so, you really need to think about whether or not it’s good for you. Check out our recent video, discussing 5 Dangers of the Keto Diet. Now back to our list of 9 Food Swaps You Need To Make…

Blueberry Oatmeal Instead of Muffins

Much like pastries, a good muffin is hard to resist. But they are loaded with sugar, sodium, and saturated fats. Many of us trick ourselves into thinking we’re being healthy by eating sugary snacks with fruity ingredients. “I mean this muffin does have a lot of sugar, but at least it’s a blueberry muffin.” It may take some willpower, but save yourself the hassle and have some blueberries on their own. A cup of regular blueberries holds under 100 calories. Of its 20% carbs, you are receiving nearly 4 grams of dietary fiber. You also have 15% of your daily Vitamin C to look forward to. Blueberries are rich in antioxidants. They’re among the highest antioxidant foods around. These will battle against free radicals, helping you not only feel healthier but look younger. This isn’t something you can get from muffins.

Greek Yogurt Instead of Fruit Yogurt

This is another simple food swap you can get used to pretty quickly. So many of you are probably used to eating yogurt. It’s cheap and easily accessible. But regular yogurt generally has more sugar, carbs, and sodium. And the quantity will vary depending on the brand you buy. Greek yogurt is usually much better. It holds lots of calcium and Vitamin A. But where Greek yogurt really shines is in its protein content. A regular serving of low-fat Greek yogurt holds 24 grams of protein. This is a great food choice for people trying to put on muscle.

Whole Wheat Pasta Instead of White

This is another pretty easy change to make to your diet. Whole wheat is all the rage these days. While it may taste different in the beginning, it won’t take long to get used to. Whole wheat pasta is much healthier than white. Whole wheat holds complex carbs with plenty of fiber. Not only that, but there is also a healthy amount of protein, magnesium, iron, and zinc. Whole wheat pasta is also relatively low in calories. Just one cup of cooked spaghetti for example holds 172 calories. If you’re still having doubts, the same amount of regular spaghetti has 220 calories. In the 40 grams of carbs that come with it, you’re only getting a small amount of fiber. It also comes with quite a bit of sodium.

Mustard Instead of Mayo

There are few things worse than a battle between two of your favorite condiments. But if one had to go from my diet, I’d have to choose mayonnaise. Just one tablespoon of mayo can add about 90 calories to your sandwich. Mustard on the other hand has very few calories. Certain people enjoy the taste that mayo brings to their food. But for those who enjoy a good kick with their meal, mustard is the way to go. Have you made any food swaps in your life? Would you consider doing any after watching this video? Let us know in the comments below. We would love to hear from you!

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