Please note: this is a contributed post.
Most of us have an ambitious goal to eat a healthier diet. We know that what we eat holds the key to many things – from managing our weight and energy levels, to protecting us against various diseases, improving our mood and even giving us the secret to shiny hair and smooth skin. Although we are what we eat is a bit of a cliche it really is true in so many ways. The evidence behind how much a healthy, balanced diet does for our bodies is all there. So why do we struggle with it so much?
Well, the danger zone begins when we try to adopt too strict an approach, such as cutting out all treats and going completely cold turkey by eliminating all sugar, processed foods or carbs. This approach is almost doomed for failure, as we find it too restrictive and are soon backtracking to our old eating habits.
We make great future plans, but live in the here and now. Trying to go from a diet filled with lots of processed foods, to a very clean eating pattern overnight is overwhelming. With this all or nothing approach, we often end up stuck in an endless cycle of ‘good weeks’ and the inevitable fall from grace into a ‘bad week’ – or more. Instead of trying to do everything at once, to see real long-term change, focus on the simple swaps mentioned below. Each week, pick one healthy substitution from the list, and introduce it into your diet. You’ll soon be making much better nutritional choices by default and enjoying lighter versions of your usual favorites.
Swap White Carbs For Vegetables
When your favorite dishes revolve around white bread, pasta, rice and other white carbs, it can be hard to break the habit. But those types of foods have an incredibly negative effect on the body, and are processed with the same spiking effect on blood sugar, so it’s a smart choice to limit them or avoid them altogether. There is a way to accomplish this goal while still enjoying family dinners – with a couple of clever swaps.
Instead of white rice, try cauliflower rice, made by putting the vegetable in a blender until it breaks into grains resembling rice. You can even find pre-packaged cauliflower rice in the frozen food aisle of many grocery stores. The same is true of ‘courgetti’ (or zucchini) – a spaghetti substitute made using a vegetable spiralizer. Another popular alternative is ‘boodles’ or noodles made using butternut squash. You may even find that you prefer these vegetable noodles more than the real thing! But if that’s a step too far to begin with, try swapping whole wheat pasta for regular pasta for a filling and satisfying meal.
Swap Soy And Nuts for Dairy Products
The growing wave of people embracing healthy lifestyles and following specific diets, such as vegan or vegetarian, means that it’s now easier than ever to source non-dairy alternatives on your weekly trip to the grocery store. You don’t have to cut out all dairy, but just make a few healthier substitutions, such as soy yogurts. If you drink a lot of milk in tea or coffee, you could switch to hazelnut or almond milk instead. This is good news for global almond production as nut-based dairy alternatives are proving more popular than ever. And if fatty ice cream is your downfall? Try coconut ice cream for all of the flavor with less of the calorie hit.
Once you get going with the food swapping bug, you’ll soon adjust and be looking for other substitutions to make. These little swaps can add up to a huge change for the better of your health.
For more great health and fitness tips, visit our sister blog, Sloth Athletica.
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