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5 Easy Food Swap Outs for a Healthier Diet...

October 16, 2016 | 0 comments

Just like the name of my Facebook Group, “Healthy Eating Made Easier”, I really do believe that healthy eating doesn’t have to be hard.  It’s just a matter of having the right information, doing a bit of planning, and being open to trying new foods.  Here are some easy swaps you can make in your kitchen to help improve the health of your diet.

·        Greek Yogurt instead of Regular Yogurt:  it contains twice the amount of protein.  Don’t be tricked into the no-fat versions.  Fat is part of what makes our food taste good, and also helps to keep us full.  If we take it out, then often more sugar is added to make it taste better, and we end up eating more food because we are still hungry.  Look for a brand with no more than 10g of sugar in 125 ml.  I buy plain yogurt, and then drizzle it with honey to please my kids’ sweeter palates. 

·        Quinoa instead of Rice: Quinoa is one of the only grains that contains a full complement of amino acids (amino acids are what protein is made up of).  Like fat, protein also takes longer to digest, so it helps us feel full, and keeps our blood sugar more stable than a grain, like rice, that contains only carbohydrates.  If you’re looking for a way to save time, you can batch cook quinoa (pronounced “keen-wa”), so that you can easily use it to make a breakfast porridge, salad or a side dish throughout the week.

·        Coconut Oil instead of Cream:  this was a great new discovery for me this summer.  In the past, I tried drinking my coffee black, but it just wasn’t the same.  Now I blend my coffee with 1 tsp of coconut oil and a splash of pure vanilla, and then sprinkle it with cinnamon.  So tasty, plus coconut oil has lots of health benefits, and there are no artificial flavours or additives.

·        Carbonated Water instead of Juice or Pop:  we got a Soda Stream machine as a Christmas gift a few years ago, and we love it!  Our household has never been a big pop or juice drinker, but we were regularly purchasing plain or naturally flavoured carbonated water.  The Soda Stream is super easy to use (just a few pumps of CO2 into the water), and a new CO2 cartridge only costs about $25 (we are on our 3rd in as many years).  If you like a bit of flavour, you can add some lemon or lime – either the real thing or essential oil, or you can infuse a fruit of your choice.

·        Protein Smoothie instead of a carbohydrate rich Breakfast or Afternoon Snack: it’s so easy for breakfast and afternoon snacks to be really carbohydrate rich – that means we digest them quickly, spike our blood sugar, and then we crash and want something else to eat.  Over the years, I have used various types of protein powders, and there are lots of good ones and not so good ones out there.  For the last several weeks, I have been drinking Shakeology (Greenberry and Chocolate are my favourite flavours), a superfood containing protein powder that comes in a variety of flavours.  Since I have realized I prefer to eat, rather than drink my breakfast, I have switched to having my protein shake in the afternoon.  If I am at home, I blend it with greens, some fruit and/or a nut milk (coconut is my favourite).  If I’m at work, I just mix it with water in my shaker cup.  Easy peasy – tastes great, fills me up and super convenient.

So, there you have it, 5 easy swaps I have found to make healthy eating easier.  I’m sure there are many more great ideas out there.  I would love for you to share what you have found has worked for you.

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