12 Easy, Healthy Food Swaps

August 9, 2015 Lisa Cantkier

every_bite_matters
Small changes over time can make a big impact on our health. Today’s diet is so dependent on packaged, processed and modified foods, we’ve forgotten what real food is!

Tips: Choose organic when you can to avoid chemicals and GMOs. Select local, in-season whole foods. Stay away from refined sugars, flours and simple carbohydrates as much as possible.

Here are a dozen easy ways to eat cleaner and healthier.

Breakfast

 Swap sugary, high-carb cereals with high protein options such as free range eggs, cottage cheese, Greek yogurt or a bowl of your own favourite blend of nuts, seeds and low glycemic fresh fruit.

Swap high sugar and high caloric fruit juice with (non-starchy) vegetable juice. To make it even better, do the juicing yourself!

Lunch/Sandwiches

Swap wraps, bread and bagels with collard greens and seaweed paper. Try these ideas, too.

Mains

Swap high carbohydrate pizza crust with eggplant or zucchini crust.

Swap high carb pasta with spaghetti squash and vegetable noodles made at home with a spirulator.

Sides

Swap refined white rice with organic whole grain quinoa or these higher protein gluten-free grains.

Swap white potatoes with sweet potatoes that contain far more nutrients.

Adding Flavour

Swap refined mineral-depleted table salt with clean, mineral-rich Himalayan rock salt.

Swap refined sugar with stevia (powder or liquid).

Baking & Treats

Swap nutrient poor rice flour and corn flour with almond flour, coconut flour or seed flour.

Swap store bought chocolate with homemade chocolate, made free of refined sugar.

Last but not least: Hydration

Swap sweetened carbonated beverages that are high in sugar/artificial sweeteners and caffeine with sparkling water or water fused with a splash of organic lemon juice. ♦


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