If you are ready to make changes to your unhealthy eating habits but don’t know how to go about it, simply replacing some unhealthy favourites with healthier alternatives is a good place to start. Here are some suggestions to get your healthy eating plan on track.
Unhealthy favourite: mayonnaise; healthier alternative: tahini
Tahini is a healthier, low-fat option to replace mayonnaise. It is made of sesame seeds that are soaked, crushed, toasted and ground into an oily paste. It contains calcium for stronger bones, vitamin E for healthy skin and protein to aid cell recovery. The “good” fats in tahini support the organs in functioning well, and the fats and protein work together to help you feel full for longer, aiding in maintaining a healthy weight.
Unhealthy favourite: ice cream; healthier alternative: frozen yoghurt
Swapping ice cream for frozen yoghurt must be one of the easier food swaps to make. The textures of the two are very similar, as is the taste, and frozen yoghurt is also available in a legion of flavours, so you are bound to find at least one that you like. Opting for frozen yoghurt means you can still have a lovely, cold treat, but without the excessive kilojoules.
Unhealthy favourite: French fries/”slap” chips; healthier alternative: cheese straws
The popularity of fried chips certainly is due to the salty taste, but also has to do with the fact that they are fun and easy to eat. Baked cheese straws are similar in their savoury taste and just as convenient to eat, but much healthier than fried chips.
Unhealthy favourite: potato crisps; healthier alternative: popcorn
Just as convenient and fun to eat as crisps, popcorn is a far healthier alternative, and could be one of the most valuable all-round foods available. It is packed full of protein, minerals and vitamins, is good for your teeth and provides fibre and adds bulk to aid digestion.
Unhealthy favourite: butter or hard margarine; healthier alternative: soft tub margarine
Butter and most brick margarines are high in unhealthy, saturated fats that can raise blood cholesterol levels. Hard margarines are high in trans fats which also raises blood cholesterol levels. Soft tub margarines provide healthy, unsaturated fats and most do not contain any trans fats. Be sure to check labels on these products to get the healthiest brand available.
Sources
Good Health magazine Australia, November 2011. Get-healthy swaps, pp. 42-45 popcorn.co.za
www.healthywomen.org
www.heartfoundation.co.za
www.lifescript.com
www.mommyshangout.com