5 easy healthy food swaps
You don’t need to completely transform your diet to lose weight and get healthier. Often all it takes is a few easy switches in your diet that you barely notice, but that have a big effect on your caloric intake and the nutrient density of your diet. Here are the top five food switches you need to be making.
1. Dark chocolate instead of milk chocolate
Dark chocolate contains more cocoa than milk chocolate, typically around 60 percent. Cocoa is one of the most powerful antioxidants on the planet made from the seed of the cocoa tree. Unlike milk chocolate, dark chocolate contains less sugar and no dairy and packs in a ton of nutrients that make it a healthy alternative.
Why it’s effective - Dark chocolate is rich in a compound known as flavonols, which have been shown to help lower blood pressure and cholesterol, improve cognition and lower the risk of diabetes. Dark chocolate also contains a good amount of fiber, iron, magnesium, potassium, zinc and so many other nutrients.
2. Water instead of soda
Soda is so calorically dense and can be easily consumed in excess. This is because of its high sugar content which is very addictive, and its low physical density means it doesn’t take up room in your stomach so you will never feel full from the calories consumed. It spikes your blood sugar and insulin levels, which has been linked to weight gain, mood fluctuations and an increased appetite.
Why it’s effective - Water will hydrate you better. Proper hydration improves your skin, promotes mental clarity and makes you able to differentiate between hunger vs dehydration, meaning you may end up eating less.
3. Complex carbohydrates instead of refined
Refined carbs are short chain sugar molecules, consumed in the form of sugar or refined grains. Most of us know that sugar isn’t good to eat regularly, but less of us are aware that refined grains are exactly the same as sugar. There’s a reason why refined carbohydrate consumption is linked to overeating and an increased risk of many diseases including obesity and type 2 diabetes. They have been stripped of their nutritional properties and are essentially empty calories.
Why it’s effective - Complex carbohydrates that are long chain sugar molecules so digest slowly, making you fuller for longer so you eat less, and provide a ton more nutrients.
4. Smoothies instead of fruit juice
The difference between smoothies and juices is that smoothies contain all the fiber from the fruit, as it blends the whole fruit together. Juices on the other hand remove the fiber, which releases the sugar molecule so it acts similarly to refined carbohydrates.
Why it’s effective - Smoothies are satiating while fruit juice is not, so you end up eating more calories and spiking your blood sugar.
5. Eggs and avocados instead of breakfast cereal
Starting the day with sugar sets you up badly for the rest of the day. A sugary breakfast spikes your blood sugar and sets you off on a rollercoaster of energy spikes and crashes, causing you to crave sugary food and feel hungry almost immediately.
Why it’s effective - Consuming healthy fats for breakfast helps to stabilize your blood sugar and energy levels so you stay full until lunch. You will not experience the spike and crash of blood sugar.
Do you need guidance when it comes to your diet? Please reach out to me! I’m Michelle, a Board Certified Holistic Health Coach, offering online and in-person online nutritional coaching. Learn how to make healthy meals for all the family, how to nourish your body and boost immunity, and live a fuller, healthier, and happier life.