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10 Tips on Healthy Food Alternatives - Food Pyramid
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10 Tips on Healthy Food Alternatives

By Senior Editor
Food Pyramid -

Here are 10 tips on how to replace unhealthy foods with healthy alternatives, in line with the food pyramid guidelines. A healthy diet is low in saturated fats, trans fats, cholesterol, salt, and added sugars.

1. Water instead of soft drinks 

Soft drinks contain lots of unnecessary sugar. Even though calories in drinks are listed right on the Nutrition Facts label, many people don’t realize just how many calories sweet drinks actually contain. Be aware of fruit drinks that look like fruit juice, but may contain little or no fruit. These drinks provide calories but little or no nutrition. If you want a healthier alternative, choose water. Try water with a slice of lemon or cucumber or add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink. According to the food pyramid recommendations, choose water and fat-free or low-fat milk and small amounts of 100% fruit juice as beverage.

2. Herbs and Spices instead of Table Salt

You can easily substitute for salt in your diet to help control or lower your blood pressure. Many herbs and spices can be used as a salt substitute, like basil, oregano, chili powder, parsley, rosemary etc. According to the food pyramid, you don’t need more than one teaspoon of salt everyday. Be aware that fresh foods contain a small amount of sodium and can meet the body’s requirement of sodium for most people. Buy low salt or salt-free alternatives and flavor with herbs and spices.

3. Quinoa instead of Rice

Quinoa has quickly become popular, and no wonder, it tastes good and it is also a very healthy alternative. Quinoa is gluten-free and is a natural and complete protein. Compared to rice, it is said that Quinoa has about 15 percent fewer carbohydrates and 60 percent more protein. Quinoa also contains vitamin B, magnesium, zinc and iron.

4. Grilled Chicken instead of Fried Chicken

Although chicken is a naturally healthy food, it’s easy to mistakenly consume unhealthy chicken dishes. Fried chicken contains the unhealthy trans fat. According to the food pyramid recommendations, you should cut back on trans fats, to lower risk for heart disease. Find restaurants that serve grilled chicken instead, which is a healthy alternative.

5. Vinegar and Salad Seasoning instead of Fat Dressing 

A mayonnaise dressing in salad turns the otherwise healthy cuisine into a real calorie bomb. Add some Vinegar and Salad Seasoning blend of herbs and spices, to give the salad a little extra flavor.

6. Walnuts instead of Croutons

Croutons in Caesar salad may taste good, but is not the healthiest alternative. Put some walnuts in your salad instead. Walnuts will give you the healthy polyunsaturated fats, protein, fiber and minerals.

7. Low-fat Yogurt instead of Sour Cream

Turkish yogurt is a healthy alternative to Sour Cream. Next time you have the baked potatoes or tacos, try and add some low-fat Turkish yogurt instead.

8. Sorbet or Low-fat Frozen Yogurt instead of Ice-cream

Choose fruit sorbets or frozen yogurt instead of frozen yogurt. They are the perfect healthy alternatives to satisfy your sweet tooth. If they are made with whole fruit, they are naturally fat free.

 9. Dark Chocolate instead of Milk Chocolate

If you want, you can treat yourself with a few pieces of dark chocolate every day. Cocoa is good for the heart and has little impact on the blood sugar. Furthermore, you need less chocolate to satisfy your chocolate craving because of the great chocolate flavor.

10. Popcorn instead of Chips

Skip the chips bag and go for popcorn instead. They have less fat and more fiber, which makes you full faster and longer.

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