Simple Food Swaps for a Healthier You

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Making small dietary adjustments can significantly improve your health without needing to cut out all the foods you love. It's not about drastic changes but about making mindful swaps that benefit your well-being. Whether it is switching out processed meats for leaner proteins or opting for whole grains instead of refined carbs, small steps can lead to lasting impacts on your health. Let’s explore some everyday food choices and their healthier alternatives, empowering you to create a balanced and nourishing diet.

Ten Everyday Foods to Avoid, and What to Eat Instead

1. Is a Ham Sandwich Healthy?

Avoid: Ham sandwiches

Healthier alternative: Chicken sandwiches

Processed meats, such as ham, contain saturated fat and salt, which have been related to bowel cancer(1^✔ ✔Trusted Source
Processed meat and colorectal cancer: a review of epidemiologic and experimental evidence

Go to source). Switching to chicken or turkey (no skin) is beneficial for your heart and vascular health. Research suggests that we should consume 70g (2½ oz) or less of red and processed meat each day(2^✔ ✔Trusted Source
Red Meat and Colorectal Cancer

Go to source). A chicken sandwich is a healthier option than a ham sandwich, but there are numerous other good possibilities, such as salmon, sardines, eggs, or hummus

2. Is Putting Jam on Toast Healthy?

Avoid: Jam on toast

Healthier alternative: Banana on toast

Jam on toast is not a particularly nutritious choice. Swapping to a banana will provide you with extra vitamins, minerals, and fiber, as well as help you meet your fruit intake requirement. It will also keep you fuller for longer.

Try to make every meal count toward your fruit consumption goal. Chop some fruit into your cereal, eat banana or avocado on toast instead of jam, add salad to your sandwiches, and always have at least two types of veggies or salad on the side with your dinner. Add a few pieces of fruit as dessert or snacks throughout the day, and you'll find it easy to meet your fruit intake goal. Consider alternate methods to incorporate more fruits and vegetables into your meals.

3. Can I start my Day with Orange Juice?

Avoid: Orange juice

Healthier alternative: Water

Orange juice is heavy in sugar, and while it includes more vitamins than carbonated drinks, it is still not a good choice. Juicing fruits instead of eating them whole provides sugar but not fiber. It also takes the juice of several oranges to fill a glass, thus the overall amount of sugar is higher than it would be in a single orange eaten whole. Water is the finest choice for you, and if it's tap water, it's also the best for your money.

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4. Are Stock Cubes a Healthy Choice?

Avoid: Standard stock cubes and stock pots

Healthier alternative: Start with low-salt stock

Stock cubes and stock pots are often rich in salt, but there are reduced-salt and, even better, low-sodium versions to choose from. It may take some time to adjust to a lower-salt flavor, but stay with it if you are unsure at first; you'll get used to it. Chilli, black pepper, lemon juice or zest, herbs, and spices can all provide flavor without the need of salt; however, fish sauce, soy sauce, and Worcestershire sauce are salty and a major contributor of sodium in the diet(3^✔ ✔Trusted Source
Sodium content in sauces-a major contributor of sodium intake in Malaysia: a cross-sectional survey

Go to source). High dietary sodium can lead to a rise in the blood pressure and also lead to organ damage- heart, brain and kidneys(4^✔ ✔Trusted Source
Dietary sodium and health: more than just blood pressure

Go to source).

5. Is Coconut Oil Healthy For You?

Avoid: Coconut oil

Healthier alternative: Rapeseed oil

You may have wondered if coconut oil is good for you. Despite its healthful image, coconut oil, like palm oil, butter, and ghee, is heavy in saturated fat. Too much saturated fat has been related to high cholesterol levels, increasing your risk of heart and circulation problems(5^✔ ✔Trusted Source
Coconut oil consumption and cardiovascular risk factors in humans

Go to source). This is why it is recommended that we consume more unsaturated fats than saturated fats. A neutral-flavored oil, such as rapeseed (commonly known as vegetable oil) or sunflower, is a versatile and healthier alternative to coconut oil.

Mustard and rapeseed oils can be favored because of their low saturated fatty acids, and relative stability while cooking, particularly mustard oil in its unrefined (cold-pressed) form. In fact, epidemiological research among Indians suggest that mustard oil use may lower the incidence of heart disease. Furthermore, proper blending of edible oils (such as rice bran and safflower oil; coconut and sesame oil; canola and flaxseed oil) looks to be a promising alternative for lowering plasma lipids, inflammation, and, hence, heart disease risk(6^✔ ✔Trusted Source
Selecting healthy edible oil in the Indian context

Go to source).

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6. What is an Alternative Snack to Chocolate?

Avoid: Chocolate bars

Healthier alternative: Handful of unsalted nuts

Chocolate is wonderful as a treat, but unsalted almonds or fresh fruit are better options for a daily snack. Nuts provide vitamins and minerals, as well as protein and fiber. They are lower in saturated fat than chocolate, making them a better choice for cholesterol and heart health. You can choose mixed nuts or your preference, such as walnuts, almonds, or hazelnuts. Nuts are heavy in calories, so eat only a tiny handful (approximately 30g/1oz)(7^✔ ✔Trusted Source
Is a Handful an Effective Way to Guide Nut Recommendations?

Go to source).

7. Is Brown Rice Superior to White Rice?

Avoid: White pasta and rice

Healthier alternative: Wholewheat pasta and brown rice

Yes, brown rice has more fibre than white rice(8^✔ ✔Trusted Source
Brown Rice, a Diet Rich in Health Promoting Properties

Go to source). Eating more fiber can improve our digestive health, and there is growing evidence that a healthy gut can benefit us in a variety of ways, including a stronger immune system and a lower risk of heart and circulation illness.

Most of us are not getting enough fiber. So, replacing white rice and pasta with wholewheat equivalents is a simple approach to enhance your fiber intake. If you don't like the flavor, try combining them half and half with a white version until you get used to it. Alternatively, top them with a flavorful sauce, such as tomato with herbs and garlic.

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8. Is Whole Wheat Bread Healthier than White Bread?

Avoid: White bread

Healthier alternative: Wholewheat bread

Whole wheat bread may appear to be a healthier alternative to white bread, but unless it is specifically labeled as whole wheat (or multigrain), it has little additional fiber. Whole wheat bread contains about twice to thrice as much fiber as ordinary white bread(9^✔ ✔Trusted Source
Is Wheat Bread a Better Choice Than White Bread?

Go to source). If you don't like the taste of whole wheat bread, try seeded breads, which are generally based on white bread but include more fiber from the seeds. The fibre amount will vary, so compare the nutritional information on the label.

9. Can Curry be Healthy?

Avoid: Takeaway curry

Healthier alternative: Homemade curry

Most takeaway curries are high in fat and salt, however cooking at home allows you to include more veggies while using less salt, sugar, and fat(10^✔ ✔Trusted Source
Feasibility and acceptability of a Takeaway Masterclass aimed at encouraging healthier cooking practices and menu options in takeaway food outlets

Go to source). Cooking from scratch can be a calming hobby that provides a sense of accomplishment. If you are short on time, many curries can be batch cooked and frozen for later use.

10. Is Granola a Healthy Breakfast?

Avoid: Granola

Healthier alternative: No added sugar muesli

Granola may appear to be a healthy choice, because it contains fiber. Most granolas, however, have additional sugar; whether it is sugar, honey, syrups, or concentrated fruit juice, the nutritional impact is minimal. They also include fat, often in the form of palm oil, a saturated fat. No-added-sugar muesli provides the advantages of oats, nuts, seeds, and dried fruit without the added sugars and fats.