5 Simple, Healthy Food Swaps That Won't Break The Bank

So, you decided you’re going to make the transition to a healthier lifestyle. Healthy food, clean water, daily movement and more. But where do you start? It’s overwhelming to open your kitchen cupboards and realize almost everything needs to go!

Don’t just start pitching everything in the trash and throwing out hundreds, if not thousands, of your hard-earned dollars. That’s not sustainable for your pocketbook or for your mental and emotional state as you begin to make changes. You’ll high tail it and turn back to those old habits faster than you can haul that load of trash to the curb. Start with a few swapped out items and then go from there.

​Here are 5 super simple swaps you can make today that won’t break the bank:

Coconut oil instead of Butter or Vegetable oil - - The unsaturated fats found in vegetable oils, when they're heated, tend to oxidize. In this form, they're more dangerous to body tissues and can trigger inflammation, a known risk factor for making blood-vessel plaques unstable enough to cause a heart attack. And don’t even get me started on Canola oil. Studies have found it to be extremely toxic and related to a host of health problems.  Throw it out! Coconut oil can be used for cooking, baking, and even for oil pulling for healthier teeth (but I’ll save that for another blog post).

Avocado instead of Salad Dressing - - Whether shelved or refrigerated, the majority of store-bought salad dressings contain unfavorable amounts of sodium and sugar, unnatural additives, unhealthy fats, and excess calories — all things to avoid if you aim to optimize your health. Avocados, on the other hand, are packed with nutrients and antioxidants. Avocadoes are great sources of B-vitamins, vitamins A, C, E, K, and minerals like potassium, folate, magnesium, manganese, iron, zinc. Fat soluble vitamins like A, E and K are also better absorbed when you include avocadoes in your diet. They are good for weight management and are a rich source of energy, good fats and other heart healthy compounds. Simply smash an avocado and spread it on your salad, on top of your eggs or use as a veggie dip.
 
Steel-cut Oats instead of Rolled or Instant Oats - - Rolled and instant oats are digested faster. And the faster you digest them, the faster your blood sugar rises. Steel-cut oats digest more slowly because they are less processed. You may feel fuller after a bowl of steel-cut oats, too.  Steel-cut do take a bit longer to cook but it’s worth it. Try soaking them overnight in water (which also gives you the added benefit of fermentation) and then they’ll cook up in 5 minutes in the morning.

Sourdough bread instead of Wheat or White bread - - Sourdough bread contains higher levels of vitamins, minerals, and antioxidants than other breads. It also contains lower levels of phytate and therefore allows your body to absorb the nutrients it contains more easily than those in regular bread. Compared to many other types of bread, sourdough is fermented in a way that depletes bad starches within it. This means that it won’t cause your blood sugar to rise so drastically upon eating it.

Sweet potatoes instead of Regular potatoes - - Sweet potatoes have higher levels of key vitamins that act as antioxidants, including vitamin A and vitamin C. Sweet potatoes also contain antioxidant plant pigments that aren't present in regular potatoes – for example, orange sweet potatoes are high in beta-carotene and purple sweet potatoes have more anthocyanins. Sweet potatoes fall into the healthy carb category. A medium sweet potato has about 140 calories and 5 grams of fiber. Sweet potatoes also have a low glycemic index score.

Once you’ve tackled those 5 simple swaps, continue to add other things. As food items run out, purchase a healthier option the next time you’re at the store. And, before you know it, you’ll have a kitchen full of healthy food without the stress and anxiety of a one-day overhaul.

xoxo, Melissa