5 Simple Food Swaps to Make in Meals to Boost Nutrition and Health Easily

Food swaps usually consist of replacing something delicious (e.g. flaming hot cheetos) with something less delicious (e.g. kale chips). I don’t handle that well. These simple food swaps aren’t meant to get rid of treats. They are meant to be seamlessly added to your daily eating habits for an easy boost in nutrition.

Healthy can be tasty – source

These simple food swaps help make mealtime healthy while boosting the flavors and complexity of even the simplest dishes. Find out the best simple food swaps for ingredients that you can make to increase overall wellness. 

5 Simple Food Swaps to Make in Meals

Here are the top 5 simple food swaps to make in meals. They’ll boost nutrients, and help improve healthy habits in small, yet highly effective ways. Try them out and see what you think! 

1. Yogurt

Yogurt is a good source of protein but is usually loaded with artificial flavor, color, and preservatives, making it an unhealthy option.

Instead, Try: Greek Yogurt

Yogurt is something that can be easily swapped out with its healthier counterpart: greek yogurt. On average, greek yogurt is higher in protein and full of beneficial gut bacteria that can boost microbiota health. 

The microbiome is the colony of bacteria that live in the gut. This influences everything from digestion to metabolism to mental health. Yup, almost all the serotonin, a happiness chemical,  used by the body is created in the gut. Keep gut health high with this alternative! Use it in desserts, eat it in a bowl with fruit, and if you’re feeling brave, substitute milk in cereal with Greek yogurt. Don’t knock it till you try it, it’s like a simple yet tasty parfait!

2. Croutons

Salads are delicious and if you think that are gross, you probably aren’t making them right. Make sure your salad has a balance of macros, carbs, fats, and protein to make them better. Salads thrive off different flavors and textures, which is why croutons are a popular topping to get a bit of crunch out of a bit. 

Instead, Try: Seeds, Nuts, and Sourdough

Instead, opt for a healthier texture in the form of seeds and nuts. For example, take pumpkin seeds. They’re delicious, uncommonly eaten, crunchy, and practically a superfood due to all their health benefits. They are rich in antioxidants, help control blood sugar, and protect against disease. Pumpkin seeds, and many other seeds and nuts, are a great topping for salads. Do you still want the bread? Try sourdough croutons for added health benefits! Sourdough-based breads are raised with natural yeast that can help control blood sugar and boost microbiota health greatly!

3. Smoothies

Smoothies are usually a quick way to get a lot of nutrients on the go. They make for a sippable meal if they are balanced with healthy protein, fat, and carbs. However, there is an even better alternative to smoothies you can try.

Instead, Try: Whole Fruit

The only issue with smoothies is that you blend a lot of the essential fiber found in fruits and vegetables, especially if you strain the smoothie. Plus, smoothies are usually sweetened with honey or sugar. Whole fruit on the other hand is naturally sweet and full of healthy fiber needed for wellness. You can even try snacking on some whole vegetables like carrots, celery, and snap peas.

4. Juice

Juice is a common drink, presented as a healthy choice for anyone who wants to quench their thirst. However, many juices are filled with added sugar, dyes, and preservatives, and offer none of the benefits that whole fruit offers. A cup of juice usually contains the same amount of sugar as a can of soda.

Instead, Try: Water

Yeah, ok, this one is a bit boring. Water, however, is the best way to hydrate! It’s my favorite drink, to be honest. Boost your water by adding some lime, lemon, or other citrus, and enhance the taste with a sprinkle of sea salt! This will make an electrolyte-filled drink that is more hydrating and tastier.

5. Almond Milk

Almond milk is great. It is a good alternative for people with dairy allergies and has high amounts of calcium. You might even try some other nut milk like cashew or walnut. They all pretty much taste the same and all have high levels of calcium, however, there are better options out there.

Instead, Try: Soy Milk

Soy milk has much more protein than almond milk. It is high in antioxidants, helping to reduce oxidative stress, can lower cholesterol, and helps boost cardiovascular health. It, like milk, is also a good source of calcium, which helps to keep bones healthy and strong. Allergic to soy? Try some of the other less popular high-protein milk alternatives out there! This includes pea milk, flax milk, and oat milk.

Bonus 6. Coffee

Coffee is delicious, I drink it daily, and can’t imagine life without it. It has amazing benefits, some of which extend lifespan! That being said, it is important to try not to tip-toe the line of indulging in it too much. One cup is fine, but five? That’s a bit much.

Instead, Try: Black Tea 

The benefit that black tea has is the antioxidants. It contains a high amount of the amino acid, L-theanine. This, along with the caffeine, helps boost alertness and focus without the coffee crashes and jitteriness. Black tea can also boost cardiovascular health due to the polyphenols in it. These nutrients keep the heart strong and blood pressure stable.

The Takeaway

Eating healthy does not have to mean dull meals consisting of chicken, broccoli, and rice. Some simple food swaps such as the ones above boost flavor, and texture, while increasing nutrients like vitamins and minerals. Try some of them out and watch how wellness flourishes with ease.

Remember that health comes from within. Eat nutritious food, exercise when you can, and care for your mental health. Daily habits are the building blocks for emotional, mental, and physical health. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.

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