We all love a comforting home-cooked meal but all the butter, cream, and cheese can really put a damper on your health goals. But there are some simple swaps you can make to ensure a lighter and healthier meal. Here, we are diving into those swaps and how to make the more nutritious version of your favorite meals.
Swap Refined Grains with Whole Wheat Grains
Whole Grains vs. Refined Grains
Whole grains are packed with fiber and nutrients, whereas refined grains like white rice have minimal nutrients and much less fiber. The good news is any meal that requires white rice can be easily swapped with a whole grain like brown rice, quinoa, or farro.
This goes for pasta dishes as well. You can swap white four pastas for whole wheat, chickpea, or protein-based pastas! These simple swaps boost nutrition and lower the calorie count.
Use Healthier Fats
Swap Out Saturated Fats
Instead of using lard or full-fat butter, try substituting it with unsaturated fats like olive oil, coconut oil, or avocado oil. These can help to lower cholesterol levels and maintain a healthy heart!
Incorporate Avocado
If you are a big fan of mayo, try substituting it for a much healthier avocado spread! All you need is one avocado, salt, pepper, and a touch of lemon juice, and you have a delicious alternative to heavy mayonnaise.
Lighten Up The Proteins
Try swapping super marbled cuts of meat with more lean cuts. Instead of your usual ground beef, choose the 90 percent leaner blends, or try ground chicken or turkey. If you’re a fan of steak, pick a leaner strip steak instead of a fatty ribeye.
Incorporate Plant-Based Proteins
Plant-based proteins like quinoa, tofu, lentils, and soy can be used instead of meat. These are less caloric, have a higher fiber content, more nutrients, and lower fat!
Cut Back On Sugar and Sodium
Simple changes to recipes can greatly improve the health of a meal or dish. If you’re making baked goods, you can always cut out a bit of sugar or use a more natural substitute than granulated sugar.
You can also use light sodium when seasoning dishes. You don’t have to cut it out altogether, but being mindful of what you are using can make a big difference.
Increase Your Vegetable Intake
You can never eat too many vegetables. Make simple swaps like using riced cauliflower instead of rice or mashed cauliflower instead of mashed potatoes. You can even spiralize carrots or zucchini for a healthier alternative to pasta dishes.
Adding extra veggies to your meals also increases their nutritional value and fiber content. You can always experiment with different veggies to see what goes with what dish to make the most of mealtime.
Wrapping Up How To Lighten Up Your Favorite Meals
There you have it! Simple swaps to make your favorite dishes healthier and maybe even tastier! Remember, healthy food doesn’t need to be lacking in flavor to be good for you. By making these substitutions, you’ll be well on your way to crushing those health goals!
