Thursday, August 8, 2013

7 Simple Substitutions To Promote a Healthier Lifestyle

It’s far too easy to overlook the nutrition content label on the back of commonly eaten foods and beverages.   Since we don’t necessarily feel physically bad after we eat certain foods, we neglect to make changes to our daily diet.  In the long run, consuming things like white rice, cholesterol rich starches, and sugary juices can lead to health issues later on down the line.  Making minor substitutions of commonly eaten foods and beverages is a great step to changing the way you eat without making your everyday diet overrun with healthy yet bland meals.

Fruit JuicesEmergen-C Vitamin Supplement
Starting your day with an energizing glass of juice is a go to for most.  Seeing that fruit juices hold sugar content up the wazzoo, try substituting that bright cup of OJ with an Emergen-C Vitamin supplement.  This supplement holds 24 nutrients, 7 B vitamins, and 1000 mg of vitamin C to support your immune system.  It comes in flavors like; Super Orange, Tangerine, Raspberry, Lemon-lime, Pink Lemonade and more!

White RiceQuinoa
With rice being a staple for most meals, it may seem hard to veer away from this versatile starch.  Rice can be easily substituted with a super grain called quinoa.  Quinoa holds 9 essential amino acids, twice the fiber of other grains, and is iron and protein packed.  Not only does it keep you fuller for longer, but also leaves you with nutritional benefits hard to acquire from most grains.

Milk ChocolateDark chocolate
Lets face it; almost all of us have a large place in our heart for chocolate.  But who knew you could actually wreak health benefits from this sweet indulgence? Making the switch from milk chocolate to dark chocolate can give you essential antioxidants along with possibly decreasing your risk of heart disease.

Cows MilkAlmond Milk
Whether it is in your coffee, cereal, or eggs, cows milk is a regular addition to the foods and drinks we consume.  Almond milk is a great alternative that is high in vitamin E (antioxidants), magnesium, and monounsaturated fats, promoting weight loss.  On top of that, almond milk holds fewer calories per ounce when compared to cows milk, while containing lower cholesterol.

Mashed potatoesMashed Cauliflower
With many studies linking cauliflower rich diets to cancer prevention, cauliflower is a super-food high in vitamin B, Omega-3 fatty acids, anti-inflammatories and more.  Switching the starchy goodness of mashed potatoes out with this heart healthy flower will give you an immense amount of benefit when consumed weekly.

One whole eggTwo egg whites
One egg yolk holds more than half of the daily-recommended cholesterol intake for the average adult.  With this being said, doubling the egg whites while taking out the egg yolk altogether cuts out the cholesterol and doubles the protein content.  

White breadWhole grain bread
Making the switch from white bread to whole grain bread holds an immense amount of benefits including higher amounts of fiber, vitamins B6 and E, magnesium, zinc, folic acid and chromium.  Along with those nutrients, researchers at the University of Washington found a decreased rate of heart disease by 20% when comparing patients who consumed whole grain bread over white bread.

Making minor swaps in your daily diet can produce enormous benefits for your all around well being in the long run.  By taking the time to make these small switches in you and your loved ones diets, you are taking a large leap forward in promoting a healthy lifestyle.

For other healthy food ideas follow our Pinterest board: “Healthy Lifestyle”

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