According to a report by the World Health Organization, almost 1 in 10 people in the world fall ill and 420 000 die every year. What’s the reason behind it? Unhealthy eating.
Now, what is unhealthy eating? Is it excessive eating of fats and sugars? or just the bad routines of food intake?
Let’s explore it today!
What Is Unhealthy Eating?
Anything that you will eat more than the limit will be counted as Unhealthy eating. Even taking the excessive proteins.
Food with high calories, added sugars, saturated fats, and highly processed items is unhealthy.
Now you are thinking all my favorite items whether it’s a burger, hotdogs, chips, or cookies are included in an unhealthy diet. So, what should we eat? There are only boring items left!
But relax and chill out. We have some easy food swaps for you to take and use in daily life without leaving your favorite items.
7 Easy Food Swaps
Whether it’s palm oil in your chips or more sodium in cottage cheese or bacon, you can still eat them that too by not stressing over it.
- Homemade Chips Or Roasted Chickpeas
You might get the advice of leaving the chips and any snacks of such kind, but what to do about the craving you have? Well, make it at home.
All you need is potatoes or vegetables like zucchini and beetroot.
You can take the following inspirations.
- Baked potato chips:
You can simply bake potatoes with some seasoning and your chips are ready.
- Kale chips:
Kale chips are packed with nutrients and they are also low in calories which is a win-win situation for you. You can find some of the best recipes online even on YouTube.
- Beet chips:
Oh, what a beast of nature! Beets are highly anti-inflammatory, anti-cancer, and antioxidant vegetables, you can make them by baking.
- Stop Drinking Soda Waters
Soda water is a fizzy delight, but too much of it can cause a fight.
Even a bit of it can harm you. But if you are a soda lover you are allowed to have it sometimes.
You can replace Fizzy drinks with
- infused sparkling water
- sparkling green tea
- kombucha
- Oatmeal Or Chia Pudding?
Most people eat breakfast which is high in sugar. Glucose spike and that too at the start of the day? Quite controversial for a nutritionist!
To opt a for healthy breakfast you can use:
- oatmeal topped with berries and nuts
- Chia pudding
- Muesli with apple and goji berries
- plain Greek yogurt with berries, coconut, and crushed almonds
- Skip White Bread
A lot of people eat white bread as they find it convenient and good in taste. Yes, it is convenient and feels good to the mouth but not to the stomach. It is less in fiber that’s why causing constipation with other health issues.
In such a case, using bran bread can be beneficial which is packed with more nutrients than white bread.
Also, it is rich in prebiotics, which means it can reduce symptoms of bloating.
- Eat Dried Fruit Or Dark Chocolate
Who does not crave sweet products? Well everyone does!
Craving for Custards and pudding or Ice Cream or baked goods? We have the star of the show for you.
Dried Fruits and Dark chocolate.
Dried Fruits are a concentrated source of sweetness that has exceptional nutritional value.
Try swapping candy with small amounts of unsweetened dried strawberries, mango, or apples.
Do you want to eat healthy and improve your mood with good heart health and brain function?
Start eating dark chocolate.
You can also try out the viral trend of chocolate strawberries but with dark chocolate, not the milk one.
- Protein Rich Food
Proteins are a legacy of a healthy diet! Why wouldn’t it be as proteins make the most of the body?
Research by Harvard School gives us a list of protein-rich foods which includes:
- Lean meats such as chicken, turkey, beef, and pork
- Fish like salmon, tuna, and mackerel
- Beans, peas, and lentils that include kidney beans, pinto beans, white beans, black beans, lima beans
- Eggs contain all of the essential amino acids indirectly which means protein.
- Salad
Last but not the least.
Having salads in your meals can aid you in digestion, boost your immunity, and can also help you to lose weight.
So easy to make and that much beneficial too –win-win situation!
Conclusion
It is hard to stop eating your favorite foods which you have been eating your whole life. But what can be a tougher spot if you lose your health for just a few days of enjoyment?
It is not that difficult when you have your food swaps. So, what are you waiting for now?
Next time you eat, first think of your health and then think of the food swaps we discussed today!
Learn Well, Eat Well!
