Does it appear to be lots of healthy eating advice is about “cut down,” “give up” and “take on?” Reducing fat and sodium intake, avoiding high-calorie foods, and reducing portion sizes are often heard as suggestions when you are trying to lose weight or improve your diet. But health experts agree, a good diet is not only about breaking bad habits, but also about adding foods with more nutritional value.
“Instead of focusing on what you can’t eat, focus on doing nutritional swaps,” says registered dietitian and nutritionist Dawn Jackson Blatner. “Some easy trade-offs I tell my clients include substituting white bread for whole wheat, high-fat protein sources for leaner ones, and upgrading your usual products like eggs or cereal for higher-nutrient varieties.”
Here are five better-for-you food swaps from Blatner that will pack your diet with enhanced nutrition without leaving you feeling like you are giving it up:
Instead of mayo
Try an avocado-based spread on your sandwiches and as a base for house sauces. One tablespoon of mayonnaise contains 90 calories, 10 grams of fat, 5 milligrams of cholesterol, and 90 milligrams of sodium, but zero potassium or fiber, according to the California Avocado Commission. For comparison, 2 tablespoons of fresh avocado contains just 50 calories, 4.5 grams of (largely good) fat, no cholesterol or sodium, and 150 milligrams of potassium and 2 grams of fiber.
Instead of old eggs
Try eggs for their superior nutritional benefits. While all eggs are high in protein, Eggland’s Best Eggs contain twice as much omega-3 and three times as much vitamin B12 as regular eggs – both nutrients linked to heart health. Plus, they contain 25 percent less saturated fat, five times more vitamin D, and 10 times more vitamin E than regular eggs.
As a substitute for white rice
While carbs are essential to fuel your brain and muscles, many favourite sources are stripped of nutrients, such as white rice. Cauliflower makes a simple substitute for rice. This white veggie is high in fiber, protein, potassium and vitamin C. To replace rice, simply place the cauliflower in the food processor for a few seconds until you reach the consistency you want.
Instead of fried food
The crunch of fried foods is alluring, but you can get that same crunch in a much healthier superfood way. Instead of breading chicken or fish and placing them in a tub of hot oil, use chopped nuts. Nuts contain healthy fats, protein, and fiber and when baked in a hot oven (about 400-425 degrees F), the protein-coated nuts are crunchy and delicious. Try the peanut coated chicken fingers today!
As a substitute for ground beef
Americans love beef and eat about 25 billion pounds yearly, according to the US Department of Agriculture. But depending on the quality and cut you buy, beef can be high in fat and cholesterol. Lentils can be a highly nutritious source of protein that can be used virtually anywhere you use ground beef, including burgers, meatloaf, and taco fillings. Naturally low in calories and fat free, lentils provide fiber, protein and potassium.
Food swaps that focus on increasing healthy nutrition, rather than reducing what you do not want, can be both beneficial and delicious. Try this recipe from Eggland’s best to kick-start your new “more-is-better” lifestyle.
Using Eggland’s Best in a recipe won’t only provide you with superior nutrition, it can run you $5,000. To celebrate its 25th anniversary, the brand is seeking your “egg-cellent” foodie photos in the EB Foodtography Contest. For the Official Rules and to enter, visit www.egglandsbest.com/foodtography. And remember to sign up at www.egglandsbest.com/newsletter to get the latest health and wellness news, exclusive promotions, and delicious recipes emailed to you every month from Eggland’s Best.
Sweet Potato Bowl
Ingredients
- 1 large sweet potato
- 2 teaspoons olive oil, separated
- salt and pepper
- 2 Eggland’s Best Eggs (large), poached
- 1 cup ground sausage
- 1/2 cup of salsa
- 1 avocado, diced
Direction
- Heat 1 teaspoon olive oil in a medium skillet over medium/high heat and brown the ground sausage.
- While the sausage is cooking, fill a large saucepan with a few inches of water and place it over medium/high heat until it starts to boil.
- Break the eggs one by one into a ramekin or cup and create a gentle whirlpool in the water.
- Slowly pour the eggs one by one into the water and let them cook for three minutes.
- Remove with a slotted spoon and drain on paper towels.
- While the eggs are boiling, spiral the sweet potato using the spiralizer.
- Heat another teaspoon of olive oil in a large skillet over medium heat.
- Add the sweet potato noodles and cook until they start to soften, about 5-7 minutes.
- Season with salt and pepper.
- Transfer the cooked sweet potato noodles to a large bowl.
- Drain the ground sausage and add the sweet potato noodles.
- Toss with 1/2 cup salsa.
- Divide the noodles and sausage between two bowls, top each with diced avocado and poached egg!
