Simple Food Swaps to Help You Eat Better

Happy 2023!!! I hope everyone had a great holiday season. Mine is always extra busy with my youngest son's birthday on December 30th and my husbands on the 3st. But I made it to 2023! I am looking forward to a great year and I am wishing you one as well.

Making healthy dietary choices is one of the most important things you can do to maintain your overall health. By incorporating small but consistent changes into your daily routine, you can benefit from a wide range of positive effects on your body and mind. If you're looking to clean up your eating habits, here are five easy food swaps that will make a big difference.

1. Swap empty carbs for quality protein

 Dietary protein and fat are essential for optimal human health, so making quality animal protein a focus of each meal will ensure that you are getting both of those. If you fill up on bread before a meal you are not getting the nutrients your body needs. Animal protein is also very satiating so you are less likely to overeat if you start your meal with protein. 

2. Swap canola oil for olive and avocado oil

Canola and other refined oils (sunflower, safflower, corn, soybean, canola and vegetable oils) are inflammatory and have been linked to heart disease. Throw those out and replace them with a high quality Extra Virgin Olive Oil or Avocado Oil, both of those oils are shown to have health benefits. Grass fed butter and ghee are also great choices for cooking. 

3. Swap sugary drinks for water or unsweetened beverages. 

When it comes to maintaining a healthy diet, most people know the importance of reducing our intake of refined sugars and unhealthy fats. However, less attention is paid to our consumption of sugary beverages, which are often a hidden source of excess calories and added sugars in our diets. To combat the effects of these sweet drinks, many health experts recommend swapping them out in favor of water or unsweetened alternatives. By trading sugary drinks for non-sweetened options, you can create powerful long-term habits that support your overall health and well-being.

4. Swap fried foods for baked or grilled foods. 

When choosing foods for a healthy diet, many people turn to baked or grilled options instead of fried ones. This is because baked and grilled foods are lower in bad fats and calories than their fried counterparts, making them a better choice for anyone trying to eat more nutritiously. Baking or grilling helps to preserve the flavor and texture of food more effectively than frying does, meaning that even picky eaters may find themselves enjoying these types of foods. Swapping fried  or baked or grilled foods is an easy way to reduce overall bad seed oil intake without sacrificing too much flavor.

5. Swap unhealthy snacks for healthy snacks 

Unhealthy snacks like chips, cookies, and candy are high in sugar and preservatives. Healthy snacks like fruits and vegetables are lower in sugar and contain important vitamins and minerals your body needs. Some examples include nuts, fresh or dried fruit, yogurt with cheese, and veggie sticks with hummus or guacamole. By swapping out our usual junk food snacks for these healthier alternatives, we can keep our bodies energized and strong while avoiding some of the negative effects of processed foods. 

Making small changes to your diet can significantly impact your overall health. If you want to clean up your eating habits, try swapping processed foods for wholefoods, sugary drinks for water or unsweetened beverages, fried foods for baked or grilled foods, and unhealthy snacks for healthy snacks. Making these simple swaps will help you eat cleaner and live healthier.