You don't have to deprive yourself of all things tasty, if you're battling cholesterol, diabetes, weight or blood pressure - to name a few. Simple, everyday replacements for what you're eating can significantly impact your health and well being. These healthy food substitutes will allow you to still get all the flavour and satisfaction you`re used to.
IN: Herbs, citrus juices and spices
Cut your salt, and supplement it with herbs, citrus juices and spices. Adding too much salt is detrimental to your health, it can put you at risk of blood pressure and more.
So, cut down your salt intake by adding herbs, citrus juices and spices to add to the taste, suggests Dr Prasad.
Images source: Thinkstockphotos.com
IN: White meat (chicken and fish)
OUT: Red meat (mutton, beef, pork and organ meat like liver and heart)
When it comes to non-vegetarian options, choose chicken and fish over mutton, beef or organ meat like liver. Chicken and fish (white meat) is far healthier than beef, mutton and pork (red meat). Like us on Facebook
Dr Prasad explains, `white meat has less fat and cholesterol than red meat. It gives the same amount of protein with an added advantage of lesser fat.` Dr Prasad stresses that fish provide essential fatty acids, which are heart friendly, and also aid brain development in children.
IN: Fresh fruit juice
OUT: Colas, energy drinks and fruit concentrates
Give the colas and energy drinks a break, and reach out to fresh fruit juices. Colas, energy drinks and the various other concentrated juices available in the market, contain noting more than sugar and calories. Further, energy drinks, Dr Prasad warns, contains caffeine, which isn`t good either.
Dr Prasad advises one to opt for fresh fruit juices instead, `they pack in vitamins, minerals and a little bit of fibre too.` Even packages juices, as long as they are free of sugar, are a better choice. So chuck those colas today!
IN: Whole-wheat flour and multi-grain flour
OUT: Refined flour or maida
Refined flour, maida, only has carbs and no other nutrients, which means calories sans benefits. So pick whole-wheat flour instead.
Whole-wheat flour packs in proteins, vitamins and fibre, which are all extremely beneficial. So choose cakes, bread, biscuits and rotis made of whole-wheat flour/multi-grain flour, available aplenty in the market today.
IN: Red rice
OUT: White rice
Red rice has far more nutritional benefits over white rice that most of us are used to eating. Dr Jyothi Prasad, practicing dietitian at Manipal Hospital, Bangalore says, `Red rice has more fibre in comparison to white rice, as white rice is stripped off its fibre and vitamins during the refining process.`
And red rice is a safer option for diabetics too.