10 of my Top Food Swaps to Make Meals Healthier
1 Lettuce instead of Tortillas: make use of a nutrient dense veggie instead of a processed tortilla made of ingredients that we may not even know how to pronounce. This will also help cut down on calories and unwanted simple carbohydrates.
2 Millet instead of Couscous – basically you are just swapping one grain for another. This grain is gluten free, and has iron, magnesium, zinc, B-vitamins and it has double the fiber.
3 Hummus or Avocado instead of Mayo-, give your next sandwich or dip an extra boost with something a little more nutrient packed like hummus or avocado.
Hummus is high-fiber, high-protein and contains a great amount of iron, zinc, magnesium, folate and vitamin B6.
Avocado is a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
4 Nut flour instead of refined flour Replace refined flour with your favorite nut flour to cut down on simple carbs and add in extra protein and fiber. Nut flours are also gluten free.
5 Precut veggies and fruit: If you have a busy week ahead of you look for precut veggies and fruits at the grocery store to make prep time quicker.
6 Be conscientious of your condiments: Choose those that are made with minimal ingredients and all whole food ingredients. Two of my favorite brands are the primal kitchen and the new primal.
7 Tuna packets and fatty fish: When youre in a hurry and cant cook meat but need to get that extra protein source then you can add a quick packet of tuna, mackerel, sardines, etc to your meal.
8 Quick and Easy Sweet Potato: Use your microwave to quickly “bake” a sweet potato as a quick healthy carb for a side. Add a little ghee and sprinkle some cinnamon.
9 Make good use of liquids or flavor: Learning to use liquid elements like balsamic or red wine vinegar, coconut aminos, citrus juices, etc., can help you create easy, simple meals with a lot of flavor with little effort. Try using these liquids in any ground meat, as a marinade, or for homemade salad dressings.
10 Swap your frozen banana with frozen riced cauliflower: Curt down on sugar and extra calories by taking the banana out and adding in riced cauliflower which is low in sugar, high in fiber, and full of vitamins and minerals.