Simple changes can go a long way in terms of your nutrition and dietary habits. Instead of simply looking for the things to eliminate from your diet, try to also replace the bad with the good, by making the following substitutions:
1. Sweet Potatoes for White Potatoes
Higher in fiber, and vitamins A & C, sweet potatoes taste richer and sweeter, eliminating the need for tons of butter or sour cream.
2. Walnuts for croutons in salads
Walnuts provide the texture to salads that croutons do, but with added protein, fiber and healthy fat for sustained energy. In addition, they're a good source of omega-3's which are important for heart health.
3. Avocado instead of Mayonnaise
The creaminess of the avocado makes it ideal as a spread and healthier with half the fat and calories of low-fat mayo. As a bonus, you get healthy amounts of fiber, niacin, folate and vitamins B6 and K.
4. Shiitake Mushrooms in place of Button Mushrooms
Shiitakes are rich and hearty, and have been used in Traditional Chinese Medicine for their unique health properties. Compounds found in Shiitakes have been found to protect against cancer, boost your immune system and lower cholesterol.
5. Dark Chocolate instead of Milk Chocolate
Dark chocolate contains flavonoids while their is only a small amount found in milk chocolate. These antioxidants have heart health benefits which include the ability to lower blood pressure. Look for labels with 70 percent or more cocoa to ensure you receive the full dark chocolate benefit.
Check back later for Part 2 of these smart substitutions.
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