Five More Simple Healthy Food Swaps

​We are what we eat, and the kitchen is where we turn to for nourishment. Eating a healthy diet is essential for maintaining good health and preventing chronic diseases. You have the power to improve the health of your family, starting with your kitchen. I posted five simple foods swaps a while back and in this blog post, I’ll share five more simple kitchen swaps that can make a big difference in the health of your family. These swaps are easy to implement and can lead to a healthier and happier household.


​Swap white rice for brown or wild rice

Most households consume a lot of white rice, which has been stripped of its bran and germ, leaving behind only the starchy endosperm. Brown rice and wild rice, on the other hand, are whole grains with all its three parts intact. They are higher in fiber, vitamins, and minerals and have a lower glycemic index than white rice. Eliminating white rice is an easy way to increase your family's fiber intake and reduce their risk of type 2 diabetes.

​​Swap refined sugar for natural sweeteners

Most processed foods and drinks contain refined sugars such as high fructose corn syrup, which has been linked to obesity, type 2 diabetes, and heart disease. Instead of refined sugar, opt for natural sweeteners like honey, maple syrup, or stevia. These natural sweeteners are lower in calories, have a lower glycemic index, and contain beneficial nutrients.

​​Swap processed snacks for fresh fruits and vegetables

Most processed snacks like chips, crackers, and cookies are high in calories, added sugars, and unhealthy fats. Instead of processed snacks, opt for fresh fruits and vegetables, which are low in calories, rich in fiber, vitamins, and minerals, and provide numerous health benefits. Cut up some carrots, celery, or cucumber and dip them in hummus for a healthy snack.

​​Swap fried food for grilled or baked food
 
Fried food is high in unhealthy fats, which can raise your cholesterol levels and increase your risk of heart disease. Instead of fried food, opt for grilled or baked food, which is lower in calories and fats and can be just as delicious. Try grilling some chicken or fish and serve it with a side of roasted vegetables.

​​Swap processed meat for lean protein
 
Processed meat like hot dogs, sausages, and lunchmeat are high in sodium, nitrates, and unhealthy fats, which can increase your risk of heart disease and colorectal cancer. Instead of processed meat, opt for lean protein like chicken, fish, eggs and lean beef. These lean sources of protein are lower in calories, have no unhealthy additives, and provide essential nutrients for your body.

​Healthy eating starts in the kitchen! By making simple and easy kitchen swaps like these, you can improve your family's health in a big way. So, start making these kitchen swaps today and see the positive changes in your family's health and happiness. Happy cooking!

​xoxo, Melissa