Making some dietary changes, even simple ones, such as stopping drinking cow’s milk and preferring a vegetable drink or swapping chocolate powder for cocoa or carob, are some attitudes that contribute to a healthier, longer and longer life, with less risk of high cholesterol, diabetes or obesity.
Watch the following video to see the 10 healthy swaps that nutritionist Tatiana Zanin recommends:
1. Cow’s milk over rice milk
Cow’s milk is rich in fat and many people have difficulty digesting lactose, becoming intolerant, so a great option is to replace it with rice milk, almond milk or oat milk, which you can buy ready-made in the supermarket or do at home.
How to make: Boil 1 liter of water and then add 1 cup of rice and leave for 1 hour on low heat with the pan covered. Once cold, blend everything in a blender and then add 1 teaspoon of salt, 2 tablespoons of sunflower oil, 2 drops of vanilla and 2 tablespoons of honey.
2. Chocolate powder with carob
Chocolate powder is rich in sugar, making it a bad option especially for those who are on a diet or have diabetes. But if you can replace the chocolate powder with ovomaltine, or carob, which are also excellent substitutes for chocolate that have other important nutritional properties and are caffeine-free. Furthermore, no one will notice the difference and you increase the variety of your diet. They can be used in any recipe that originally uses chocolate, without losing color or flavor.
3. Canned over frozen foods
Canned peas and corn can easily be swapped for frozen peas and corn. In canned goods, there is always water and salt to keep the preserves in good condition. Therefore, a good option is to always prefer those that come in frozen packaging, or make your own frozen foods. But not everything can be frozen at home, see how to freeze food without losing nutrients.
4. Plastic containers over glass
Plastic containers can contain carcinogenic substances such as BPA and the best way to reduce this risk is to replace all the ones you have at home with glass containers, or those that indicate that they do not contain this substance in their manufacture. Furthermore, glass ones are easier to clean, they do not get stained, and they cannot be used to serve at the table.
5. Common Fruits by Organic
Organic fruits are more expensive, but health is priceless, despite not being as pretty on the eyes, they are much healthier and full of nutrients. The chemicals used in the land and plants to guarantee high production and low prices accumulate in the body over the years and the damage and consequences cannot be measured.
6. Ordinary lasagna for zucchini lasagna
The lasagna pasta we buy at the supermarket can be replaced with zucchini slices, which in addition to being a lower calorie option, is much healthier. If you don’t like zucchini or if you still don’t have the courage to swap the traditional lasagna for a vegetable lasagna, change it little by little. You can make a lasagna by placing 1 layer of regular pasta and on the next layer, add sliced zucchini to get used to the flavor.
7. Fried foods by roasting or grilling
This is a classic, but practically any food that is fried can be baked without losing its flavor. Therefore, opt for grilled dishes, cooked on a griddle with a small amount of olive oil or even a little water, or put everything in the oven. If you think the food doesn’t turn as brown in the oven, when it’s almost ready, use olive oil spray and let it brown for a few more minutes.
8. Common salt for herb salt
Common salt contains a large amount of sodium and should therefore be consumed in moderation. In Brazil, the average amount of daily salt consumption is more than double that recommended by the World Health Organization and that is why everyone needs to reduce salt consumption to avoid heart problems in the future.
How to make: Place 10 grams of: rosemary, basil, oregano, parsley and 100g of salt in a glass container.
9. Ready-made seasonings by homemade seasonings
The ready-made seasonings we find in the supermarket are practical and tasty, but they are full of toxins that harm any diet. They are rich in sodium and therefore promote fluid retention and are therefore especially dangerous for those who have high blood pressure or suffer from swelling.
How to make: Cut onion, tomato, pepper, garlic and use parsley and chives to get more flavor, and place everything over low heat, bringing to a boil. Once ready, distribute into ice cube trays and freeze.
10. Packed snacks for homemade chips
It is much cheaper and healthier to make sweet potato, apple or pear chips at home. You don’t need to buy packaged snacks and potato chips full of fat and salt in the supermarket, you can make delicious and healthy recipes, rich in vitamins that will help your body always function well and you will also save some calories and consume less fat. It’s also beautiful to welcome friends home.
How to make: Just slice the food you want and place it on a baking tray and bake for around 20 minutes, until it is well baked and crispy. To add more flavor, season with herb salt. See more details on the sweet potato chips recipe here.
