The page contains a few simple ideas to substitute your current meals as well as ways to make healthier options going forward. Additionally, you can find links to a variety of different meal ideas that you can use every day to work towards a healthier lifestyle. This will help ensure you get the proper nutrition you need to work towards that figure you deserve.
Make the Substitute
In general, the key to healthy eating is to find ways to substitute unhealthy items for healthier alternatives. Though this page only has a few simple substitution ideas, there are dozens if not hundreds of different ways you can make changes that will actually last. Some of the easy substitutions you can make include:
- Switch out sugar for Stevia.
- Change out peanut butter for organic almond butter.
- Instead of pasta, try spaghetti squash.
- Use avocado instead of mayo.
- Substitute out French fries for zucchini.
Healthy Alternatives to Baked Goods
Another prominent substitute would be to make changes to your baked goods. In most cases, the simplest way to do this is to substitute out the oil that is called for and instead use apple sauce. This will also allow you to cut out some of the sugar that the recipe calls for.
Additionally, if you want to make brownies using a premix, simply take the brownie mix and add in a pumpkin can. This gives is a very slightly different texture, but the taste is virtually the same. It also cuts out a considerable amount of calories, sugar, and fat, while introducing extra fiber.
The Better Sautee
Another option to consider is to change the way you sautee. No matter what vegetables you are using, consider taking out the oil and look at using water or a low sodium chicken broth instead. Either option will cut back on the fat content and keep your vegetables more nutritious. Additionally, it has been shown that cooked oil actually changes in structure, which makes the traditional sautee much more unhealthy than you may have realized.
The Healthy Salad
Here is one specific recipe that you should remember if you are looking to eat a salad.
- 1 cup of spinach leaves
- 1/2 cup of chopped romaine lettuce
- 1/2 cup of kale
- 1/4 cup of sliced, all natural almonds
- 2 tomatoes, diced
- 2 tablespoons of extra virgin olive oil
- Add spices as desired (no salt)
This salad is actually somewhat heavy in fats, but they are healthier fats, which will help give you lasting energy. Furthermore, the greens in this salad are rich in iron, calcium, and variety vitamins. Oh, and this salad happens to have about 20 grams of protein and 12 grams of fiber.
Forget the Sandwich
If that salad doesn’t sound good to you, then consider a nice substitute to the sandwich. Wraps are always the way to go, especially if you get wraps that are extra high in fiber. One great wrap idea is:
- High Fiber Wrap
- 1/2 cup of spinach
- 1/4 cup of diced red onions
- 1 diced green pepper
- 1 diced tomato
- 4 avocado slices
- 3 oz. of natural, grilled chicken
This has less fat than the salad above and what it does have is healthy fat. If you use the right wrap, you will find that the carbs stay at a reasonable level and you will have over 15 grams of fiber. In addition to the iron, calcium, and vitamin a from the veggies, the chicken will also bring this option to about 40 grams of protein.
Finding Your Recipes
These are just a couple of the different ideas out there when it comes to ingredients. If you are looking to really move forward with a healthy lifestyle, you should keep finding what works best for you.