“If I don’t eat it, she will feel bad!”
– the aloo ke paranthe made by Mom
“I need my cold coffee in the morning”
– the jug of milk and sugar blended by Ramu bhaiya
Candy, Dairy and Processed foods are weapons of mass destruction, fighting off our self-control constantly and laying our insides to waste (genuinely imagining these tiny robots nuking my metabolic machinery).
Eating healthy is a thing. You knew that unless you are stuck in a time capsule. Avoid desserts, fried foods, carbonated drinks, so much noise all around. But, deep down we all know that a lettuce leaf and boiled broccoli isn’t going to make us merry.
My approach to nourishment is about making small and simple adjustments to your eating regime, not everything will need changing. I wholeheartedly discourage huge disruption but encourage consistent, achievable change for life.
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Let us discuss 10 healthy and smart food swaps to maintain your health and keep those extra pounds in check
1.Choose wholemeal/rye bread over white bread
We don’t have to ditch bread to improve our diet, instead choose a healthier option to substitute the white bread with. Again, the high fiber, levels in wholemeal or rye bread make them a better option against white bread. The way wholemeal or rye bread is digested also means that the sugar, which turns into energy, is released into the bloodstream much more slowly than in white bread, too.
Similarly, Naan which contains white flour, sugar and butter or ghee (fat) should be replaced by whole wheat Chapati which has more fibre because of using wholemeal flour and no butter, doing this will save around 430kcals and chapati taste great!
2.Swap white rice with brown rice
Not that white rice has anything wrong with it, but brown rice has more fibre. A small amount of brown rice can make you feel fuller than twice the amount of white rice. This helps in fewer calorie intakes as well as boost up the metabolism. White rice is not amongst the unhealthiest option. What makes it not a healthier choice is that it offers absolutely zero nutritional value in your diet. Another healthier option is ‘cauliflower rice’ or ‘farro’.
3.Say yes to nuts and no to chips
That bag of chips which is too irresistible right now is full of sodium, saturated and trans fats. This, unfortunately, contributes to the buildup of plaque on the inner walls of your arteries, increasing the risk of coronary heart disease. Apart from that refined carbohydrates found in chips spike your blood sugar levels.
The healthy way to satiate your snacks hunger is to try a handful of nuts instead of that bag of chips. Regular eating of nuts reduces the risk of heart diseases. But too much of anything is still harmful given you tend to increase the calorie count. So, make sure to eat a small portion (probably an ounce) rather than mindless munching.
4.Porridge Instead Of Breakfast Cereals
Granola and cereals are overly hyped.
That bowl-full of packaged breakfast cereal may look like a healthier option but it is high on sugar. Replace it with oats porridge. It will not only make you feel full for a longer time but it is packed with essential nutrients as well. So what more do you want? Porridge is slow energy releasing food with a low glycaemic index too!
You can even make your granola with fruits and nuts, minus the oil! Oats are great for the heart, fill you up, are great to taste and overall, help you lose weight over-processed granola. A smart swap to lose weight, isn’t it?
5.Hummus or mustard instead of mayo dip
Mayonnaise and butter pretty much have the same calorie count. Add them with bread, and you have a series load of calories on your plate. If you swap it with hummus or mustard, you’re only consuming half the calories of mayo! It is a delicious and simple hack. Even hung curd dip with mixed herbs which is equally yummy and healthy.
6.Baked over fried stuff
Next time you’re thinking of binge eating on fries, think again! They have more than 400 calories versus oven-baked hash browns, which are only 98 calories rich per 127g serving. Choose a baked alternative for everything else too, without a great compromise in taste!
7.Swap Table Salt With natural Herbs And Spices
Season your dish with herbs and spices as much as possible and reduce your salt intake. Spice up your dishes with ginger and add flavours with basil and curry powder. You can also experiment with Italian seasonings.
8. Go for lean meats instead of fatty meats
While you cannot avoid red meats like beef, lamb and pork, which are high in fat, try eating lean meats in moderation to get the required nutrients. Add vegetables while cooking the meats to increase the dietary fibre. You can also go for fish, especially salmon, which has levels of omega-3 fatty acids that improve good cholesterol levels.
9.Frozen Fruits Instead Of Ice-cream
Satiate your sugar craving for dessert with frozen fruits like banana, strawberry and mango. Not only you’ll escape loads of sugar but will also get plenty of nutrients. Got some free time? Blend the frozen fruits for a minute and get a yummy and thick dessert.
10.Try skimmed milk over full-fat milk
Start with semi-skimmed milk that is lower in saturated fat and slowly banish full-fat milk entirely from your kitchen. Use it in your porridge or morning tea/coffee and you will soon make the final switch.
MY APPROACH TOWARDS FOOD AT THREE PILLARS OF FITNESS IS BASED AROUND:
AWARENESS, EDUCATION, ACTION AND HABIT FORMING TO ENSURE THAT HOW YOU EAT, SERVES YOU FOR LIFE.
TO FIND OUT MORE ABOUT HOW I CAN HELP YO TO LOSE WEIGHT GET IN TOUCH TODAY.