We’ve all made those New Year’s resolutions to eat healthier foods and this article from EatingWell has some interesting information on how to assist you on your path to great eating. These simple food swaps are wise choices if you want to improve your overall eating lifestyle. I have modified some of the recommendations that I found to be controversial but I agree with most of what was written. For example, the nutritionist recommends swapping butter for canola oil or olive oil. The research that I have read suggests that a good organic butter will provide your body with many more necessary nutrients than canola oil, which is almost always made from genetically modified crops. The same goes with the notion of eating full-fat dairy instead of low-fat dairy. The latter may sound better for you, but loses most of its vitamins and minerals at the processing stage (whole milk has to be processed to be made low-fat because it’s not naturally low-fat). You need to consume dairy products that are as close as possible to their natural state (and again preferably organic, or raw) in order to be able to utilize all its nutrients. As always, the successful key is moderation.
Swap Out: refined grains
Swap In: whole grains
Refined carbohydrates, such as white bread and sugary sweets, are not good for your heart and arteries —that’s one reason to limit them. But there are also reasons to pick whole grains over refined grains: people who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t. What’s more, whole grains—like brown rice and bulgur—have their bran intact and thus have more fiber, B vitamins, magnesium, zinc and other nutrients.
When searching for whole grains, don’t be fooled by faux whole grains. Appealingly brown-colored bread or crackers labeled “multi-grain” or “cracked wheat” are sometimes made mostly from refined white flour. The only reliable guide to ensuring that your choice is a true whole grain is to check the ingredients list: the term “whole” or “whole-grain” should precede the grain’s name, such as “whole-grain rye.” Not ready to go whole grain 24/7? Phase in a whole grain by mixing it half-and-half with a refined one—for example, a blend of whole-wheat and regular pasta or brown and white rice. Gradually increase the proportions until your palate—and digestive tract—adjust.
Swap Out: salt
Swap In: fresh or dried herbs and spices
Whether you have high blood pressure or not, it’s wise to watch your sodium intake. The USDA’s dietary guidelines for Americans recommend consuming less than 2,300 mg (about 1 teaspoon salt) daily. While not always a perfect replacement for salt, distracting your palate with chopped fresh or dried herbs and spices can help ease the transition to lower-salt cooking by waking up other flavors. Get creative with seasoning blends, found in any spice aisle; just make sure they’re labeled “salt-free.” Not ready to go salt-free? Get started with this easy tip: don’t add salt if you can’t taste it. A little salt goes a longer way if it’s sprinkled on a food just before serving; skip it while you’re cooking.
Swap Out: steak
Swap In: salmon
Yes, red meat is a great source of protein and iron (a mineral essential for getting oxygen from the lungs to cells throughout the body), but it’s also a big source of saturated fat in many people’s diets. You don’t have to give up your steak all the time, but trading one 3-ounce serving of steak for the same-size serving of salmon will save you about 8 grams of saturated fat. That serving of salmon also delivers heart-healthy omega-3 fats. (Omega-3s have also been linked with better eye health and hearing as you age and may even help boost your mood.)
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