Healthy Food Swaps

Eating healthy doesn’t mean sacrificing flavour. Simple ingredient swaps and cooking methods can make your everyday meals both nutritious and delicious.

Here’s a list of common unhealthy ingredients and healthier alternatives:

• Refined Sugars: Swap With: Natural sweeteners like honey, jaggery, maple syrup, or dates.
• Trans Fats: Swap With: Healthy unsaturated fats such as olive oil, avocado oil, or ghee in moderation.
• Nitrates and Nitrites (found in preserved meats): Swap With: Fresh, unprocessed meats or plant-based protein alternatives like lentils, chickpeas, and tofu.
• Monosodium Glutamate (MSG): Swap With: Aromatic herbs, spices, and umami-rich natural ingredients like nutritional yeast, mushrooms, or tomato paste.
• Artificial Food Colours: Swap With: Natural colorants like beetroot powder, turmeric, or spinach puree for vibrant hues.
• High Sodium Sauces: Swap With: Low-sodium versions, or use alternatives like tamari, coconut aminos, or homemade sauces flavored with herbs and spices.
• Artificial Sweeteners: Swap With: Stevia, monk fruit extract, or raw honey for a natural sweetness.

Tips

• Moderation Over Substitution: A small amount of real sugar is often a better choice than loading up on artificial sweeteners. Balance is key.
• Prioritize Health Over Trends: Swap ingredients to improve your health and nutritional intake, not just to follow the latest food trends. What works for others may not suit your body or lifestyle.
• Steer Clear of Fad Diets: Avoid making swaps simply to adhere to fleeting diet trends. Instead, educate yourself about the science behind food and nutrition, understand what your body needs, and implement changes that work for you in the long term.

Mindful and informed choices ensure that your swaps contribute to a healthier and more sustainable diet.

Replacement for a bag of potato chips is these sweet potatoes chips

Ingredients

• Salt
• Onion powder
• Garlic powder
• Paprika powder
• Extra virgin olive oil
• Sea salt

Method

• Wash sweet potatoes thoroughly and slice thinly.
• Lay thinly sliced sweet potatoes flat on a baking sheet and bake on 140 degrees Celsius for 15 minutes (baking time may vary on thickness of slice).
• When baked leave in dead oven for some more time to crisp.
• Take out of oven and sprinkle with onion powder, garlic powder, smoked paprika powder and drizzle with little olive oil.
• Let it cool completely and keep stored in an airtight jar.

Make healthy swaps with ingredients in everyday cooking

• Use whole grains: Instead of white rice, use brown rice or millets like jowar, bajra, or ragi. You can also use multigrain or whole wheat pasta instead of white pasta.
• Refined Flour (Maida) for Whole Wheat Flour (Atta): Whole wheat flour is a powerhouse of fibre, B vitamins, and minerals, unlike refined flour, which lacks nutrients. Swap maida for atta in your rotis, parathas, and baked goods for a healthier twist.
• White Rice for Brown Rice or Millets: Brown rice and millets like jowar (sorghum), bajra (pearl millet), and ragi (finger millet) are excellent sources of fibre, vitamins, and minerals, making them a healthier alternative to white rice.
• Use low-fat options: Use low-fat cheese, fat-free yogurt, or reduced-fat milk.
• Use healthier fats: Choose lean meats, reduced-fat dairy, and healthier oils like olive or canola oil. You can also use nuts, seeds, fish, soy, olives, and avocado.
• Full-Fat Dairy for Low-Fat or Plant-Based Options: Opt for low-fat yogurt (dahi) or plant-based milk alternatives like almond milk or soy milk. You can also try making paneer (Indian cottage cheese) with low-fat milk.
• Sugary Drinks for Nimbu Pani (Lemon Water), Coconut Water, or Buttermilk (Chaas): These refreshing drinks are not only hydrating but also low in sugar and calories. They offer electrolytes, probiotics, and other benefits to keep you feeling your best.
• Sugar for Jaggery (Gur) or Honey (in Moderation): Jaggery and honey offer trace minerals and a lower glycaemic index compared to refined sugar. Use them to sweeten your desserts, beverages, or even savoury dishes like chutneys.
• Red Meat for Fish or Poultry: Include lean protein sources like fish or chicken more frequently in your diet. Fish is a great source of omega-3 fatty acids, which can help with menopause symptoms.
• Creamy Curries for Tomato-Based or Vegetable-Based Gravies: Reduce the amount of cream and coconut milk used in curries and opt for healthier gravies made with tomatoes, onions, and a blend of spices.

Read the full story that first appeared in Deccan Chronicle and Asian Age dated 06 Jan 2025 here: