5 Small Food Swaps To Make You Healthier

Here is some basic, simple nutrition advice to help you get healthier right now.

5 Small Food Swaps To Make You Healthier

By EatingWell Editors

For once, make achieving your “get healthy” resolution easy. No gimmicks, no big outlay of money or time. Just some simple everyday changes to have a happy and healthy new year!

Swap Out: Butter

Swap In: Olive or Canola Oil

Not all fat is bad. Opt for unsaturated (e.g., olive or canola oil) over saturated fats, such as butter. Here’s a nutrition breakdown: 1 tablespoon of olive oil has 14 grams fat, 2 of which are saturated; 1 tablespoon of canola oil has 14 grams fat, 1 gram saturated; 1 tablespoon butter has 11 grams fat, 7 of which are saturated. But because all fats are loaded with calories (119, 124 and 100 calories respectively), still use them in moderation.

Swap Out: Refined Grains

Swap In: Whole Grains

Refined carbohydrates, such as white bread and sugary sweets, may be just as bad for your heart and arteries as cream and butter—that’s one reason to limit them. But there are also reasons to pick whole grains over refined grains: people who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t. What’s more, whole grains—like brown rice and bulgur—have their bran intact and thus have more fiber, B vitamins, magnesium, zinc and other nutrients.

Appealingly brown-colored bread or crackers labeled “multi-grain” or “cracked wheat” are sometimes made mostly from refined white flour. The only reliable guide to ensuring that your choice is a true whole grain is to check the ingredients list: the term “whole” or “whole-grain” should precede the grain's name, such as “whole-grain rye.”

Swap Out: Salt

Swap In: Fresh or Dried Herbs and Spices

Whether you have high blood pressure or not, it’s wise to watch your sodium intake. The Dietary Guidelines for Americans 2010 recommends reducing daily sodium to less than 2,300 milligrams (mg) and further reducing intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. Most of the sodium we eat comes from processed and restaurant foods. But when you’re cooking at home, try distracting your palate with chopped fresh or dried herbs and spices—they can help ease the transition to lower-salt cooking by waking up other flavors. Get creative with seasoning blends, found in any spice aisle; just make sure they’re labeled “salt-free.”

Swap Out: Full-Fat Dairy

Swap In: Low-Fat Dairy

Dairy products like milk, sour cream, yogurt and fortified soy beverages are a good source of calcium—a bone-strengthening mineral most of us don’t get enough of. Choosing low-fat dairy products and nixing the full-fat versions is an easy way to cut saturated fat in your diet (saturated fat may boost risk of heart disease). Plus, recent research suggests that replacing full-fat dairy with low-fat dairy may also help lower blood pressure.

Swap Out: Steak

Swap In: Salmon

Yes, red meat is a great source of protein and iron (a mineral essential for getting oxygen from the lungs to cells throughout the body), but it’s also a big source of saturated fat in many people’s diets. You don’t have to give up your steak all the time, but trading one 3-ounce serving of steak for the same-size serving of salmon will save you about 8 grams of saturated fat. That serving of salmon also delivers heart-healthy omega-3 fats. (Omega-3s have also been linked with better eye health and hearing as you age and may even help boost your mood.)

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