In healthy food substitutions, you replace low-nutrient foods with ones that are higher in necessary vitamins and minerals. Substitutions lower the total fat, salt, sugar or caloric content of meals and snacks. Swap a food item for something different or replace certain ingredients to make the food you are preparing healthier.
Importance
Substituting foods and ingredients that are high in calories with lower-calorie food items can help control your total daily caloric intake and keep your weight down. Swapping out unhealthy ingredients such as saturated fat and sodium may improve your health by lowering the risk of heart disease, cancer or other diseases. Replacing entire meals with something healthier often has a bigger impact than simply replacing ingredients, but any change to something healthier can improve your overall diet.
Considerations
A major consideration when deciding what to substitute is the nutrient density of the foods you are considering. Nutrient-dense foods have a lot of vitamins and minerals per serving, such as most fruits and vegetables. You will also want to look at the total calories per serving, as well as the amount and type of fat. Some products can be deceptive, such as reduced-fat products that have replaced the fat with sugar. Also, avoid products that have lowered calorie content significantly but have also removed most of the nutrients. If you have to eat more later to avoid deficiencies, the substitution is probably not worth it.
Ingredient Substitutions
A major food substitution in recipes is to use fat-free or low-fat milk instead of whole milk. If a recipe calls for meat, choose a healthier cut, such as ground round or ground turkey, in place of regular ground beef, which is high in saturated fat. Monounsaturated fats, found in olive, canola and safflower oils are a better choice than partially hydrogenated vegetable oils or butter. Some products are designed to act as ingredient substitutions, such as salt substitutes that replaces sodium with potassium, or artificial sweeteners that can take the place of sugar in recipes.
Whole Food Substitutions
When purchasing foods that are already prepared or pre-packaged, consider whether there is another, healthier option. Breads, crackers and cookies made from whole grains are better for you than white breads or pastries high in sugar and fat. Instead of eating a bowl of creamed soup, look for broth-based soups on a restaurant menu instead. Choose sauces and toppings that are fruit- or vegetable-based and avoid those made with cream, butter or syrup.
Member Comments