The term “healthy” is subjective because we all have different needs to suit our own individual selves, but I do think we can all agree that there are certain staples in our diet that could easily be improved upon to give us a little edge in being healthier. I don’t like the term “diet” because it is synonymous with the word deprivation. Here are some easy swaps to help you morph into a more quality food lifestyle, where weight loss and being healthier are natural side effects.
TABLE SUGAR
I recommend looking into plant based Stevia. Zero calorie and an absolute 0 on the glycemic index meaning even diabetics can use it. This kind of sweetener is 300x sweeter than sugar – so just 1 small teaspoon is equal to a whole cup of sugar!
MAYONNAISE
This is a great one to get creative with! Instead of mayonnaise you can spread hummus, guacamole, pesto, a gourmet mustard, or yogurt. In salads like tuna or chicken, search for Mediterranean recipe versions that don’t require mayo and taste so amazingly fresh!
OIL
A little splash here and there can really add up, as most oil is 125-150 calories per tablespoon! Now think about coating a pan…that could be about 5-7 tablespoons and 600-800 calories before you’ve even added food! Oil can easily be replaced with water or broth for stir-frying and completely replaced 1:1 ratio with applesauce for baking cakes and cupcakes! Get your healthy oils from eating coconuts, avocados, fish and nuts.
TORTILLA CHIPS
Another favorite staple in most southern households is tortilla chips. I am not about deprivation so I found a way for clients to enjoy these too! Cut up corn tortillas like you would a pizza, making 8 triangles. Place the triangles on a cookie sheet and bake at 350 for a minimum of 8 minutes, and then to desired level of crispiness. Because these chips are simply used as a means of transporting healthier options like homemade salsa, hummus or cowboy caviar, they don’t need oil or salt. The flavor is all on top! They are healthier and sturdier than a store bought chips and keep 5-6 days in a Ziploc bag.
Lisa Ringenberg is a certified integrative nutritionist and owner of Kitchen Counter Intelligence. She wants you to love food and for your food to love you back by nourishing you with good health.
This article was written by Lisa Pukish-Rigenberg and originally appeared in the February issue of the EAST COBBER magazine, on pages 44. Click here to view the digital edition.
