5 Healthy Food Swaps

Everyday we are bombarded with information telling us "eat this, not that". It can be very overwhelming and not to mention, confusing!  I've found that its best to take simple and realistic steps- swap this for that- so that you're healthy diet can be maintained and won't be a roller coaster ride.

I want to share with you 5 healthy food swaps that you can make today that aren't dramatic or leave you feeling like you're missing out on anything!

Are you ready? Here they are!

1.Swap: White Bread 
   For: Ezekiel bread 

This is my number one swap that I recommend to anyone, but ESPECIALLY to diabetics. White bread is bleached and refined (basically an empty calorie food with no nutritional content). It quickly raises blood sugar levels and if the body doesn't use the bread's energy right away, it will be stored as fat. Here are more details on why white bread is not a healthy choice!

I prefer Ezekiel bread over any other bread (even over whole wheat!) Let me tell you why. Ezekiel bread is a sprouted grain bread. The flour in these grains provides more protein, vitamins and minerals than refined flours. Sprouted grains contain more protein and less fat than other breads, are easier to digest and contains less gluten than other breads. If you're going to make any swap, make it this one! I promise you won't be disappointed….its just as delicious!

2.Swap: Artificial Sweeteners
   For: Stevia

How do I say this nicely? If you're in a relationship with Splenda, Equal or Sweet'n low BREAK UP WITH THEM NOW! These sugar substitutes are toxic chemicals disguised in a colorful packet. Research has shown that the three main ingredients- aspartame, saccharin, and acesfulfame-have all been linked to cancer, Alzheimer's disease, autism, lupus, multiple sclerosis and Parkinson's disease. This will be the best breakup you've ever had.

What to use instead? Stevia! Stevia is a natural sweetener derived from the sweet leaf plant that has no carbs, no calories, and of course no chemicals. Stevia has been proven to lower blood pressure, lower blood sugar, and has antibacterial properties. You can buy Stevia in packets or in a liquid drop form and use it in any way that you would use other artificial sweeteners! 

Tip: I like to keep a couple packets in my bags and car so that whenever I'm out ordering coffee or tea I have some with me to use!

3.Swap: Cow's milk
   For: Nut milks (almond milk, coconut milk)

This is probably the easiest swap you can make. Nut milks are high in beneficial fats, high in calcium, easier for your digestion and can be lower in calories. This is especially a great swap for anyone who has joint problems and is trying to reduce inflammation in the body.

4.Swap: white pasta/ white rice
   For:  Brown Rice pasta

I can't stress enough how crucial it is to try your best to limit your white flour intake! But this doesn't have to mean sacrificing your favorite dishes. For those of you who love pasta as much as my italian family does, Trader Joes sells a q brown rice pasta that is just as good as any other white pasta! When I introduced it to my parents, they loved that because it doesn't contain gluten, they didn't have that tired and overly full feeling after dinner that you normally do when eating other pastas.

On the same note, swap white rice for brown rice!

5. Swap: Milk chocolate
    For: 70% dark chocolate or raw cacao

If anyone ever tells you you shouldn't eat chocolate, call the police. Not kidding. I think that might be a felony. Chocolate is the best thing to happen since…well since, ever! Chocolate in its raw form (cacao) is actually really good for you too! It is a rich source of antioxidants, minerals, protects you against free-radical toxins and has rejuvenating properties. Chocolate consists of just one ingredient-cacoa, but today, most chocolate are made with tons of sugars, dairy, chemicals and unhealthy fat. When you can, buy organic dark chocolate with the lowest percentage of processed sugar and the highest percentage or cocoa powder. You can also buy raw cacao in a powder form or buy cacao nibs. Blend it into fruit smoothies, add to trail mix, or use cacao nibs to replace chocolate chips in frozen yogurt, or add to oatmeal.

Ezekiel bread, stevia, nut milks,whole grains and cacao are staples in my house. Make these swaps….just do it! After a few weeks of these swaps your body will be saying: White bread? YUCK. White flour? NO THANKS. Artificial Sweeteners? ARE YOU TRYING TO KILL ME?

Get out a pen and paper and put these on your grocery list for the week!

What do you think of these swaps? Have you tried any?