Making simple changes, such as avoiding cow's milk for some vegetable milk and exchanging chocolate powder for cocoa or carob, are some actions that improve the quality of life and prevent the onset of diseases such as high cholesterol and diabetes. But in addition, this type of exchange can be useful for a long, healthy and lean life.
Watch the following video which are the 10 healthy exchanges that nutritionist Tatiana Zanin says:
1. Cow milk per rice milk
Cow's milk is high in fat and many people have a hard time digesting lactose, making them intolerant so a great option is to substitute for rice milk, almond milk or oat milk, which you can buy ready in the supermarket or do at home.
How to do: Boil 1 liter of water and then add 1 cup of rice and leave 1 hour on low heat with covered pan. After chilling, whisk everything in the blender and then add 1 teaspoon of salt, 2 tablespoons of sunflower oil, 2 drops of vanilla and 2 tablespoons of honey.
2. Chocolate powder by carob
Chocolate powder is rich in sugar and is a poor choice especially for those who are on a diet or have diabetes. But if you can exchange the powdered chocolate for the ovomaltine, or the carob, which are also excellent substitutes for chocolate that has other important nutritional properties and does not have caffeine. Plus no one will notice the difference and you increase the variety of food. They can be used in any recipe that originally carries chocolate without losing its color or taste.
3. Canned foods by frozen foods
Peas and canned corn can be easily traded for frozen peas and corn. In the canned there is always water and salt to keep the preserved in good condition. Therefore, a good option is to always prefer those that come in frozen packs, or else make your own frozen foods. But not everything can be frozen at home, see how to freeze food without losing the nutrients.
4. Plastic containers made of glass
Plastic containers may contain carcinogens such as BPA, and the best way to reduce this risk is to replace all those you have at home with glass containers or with an indication that you do not have this substance in your manufacture. In addition, glassware is easier to clean, not stained, can not yet be used for table service. Learn to recognize if the plastic containers you have at home are bad for your health.
5. Common fruits by organic
Organic fruits are more expensive, but health is priceless, they are not so beautiful to the eyes, they are much healthier and full of nutrients. The chemicals used on land and in the plant to ensure large productions and low price have accumulated in the body over the years and the losses and consequences are not possible to measure.
6. Common lasagna with zucchini lasagna
The mass of the lasagna we buy at the supermarket can be replaced with slices of zucchini, which in addition to being a less caloric option, is much healthier. If you do not like zucchini or if you still do not have the nerve to switch traditional lasagna to one of vegetables, go slowly. You can make a lasagna by placing 1 layer of ordinary pasta and in the next layer, put the sliced zucchini to get accustomed to the taste.
7. Fried food by baking or grilling
This is a classic but virtually every food that is fried can be roasted without losing the flavor. So opt for grills, made on the plate with a small amount of olive oil or even a little water or put everything in the oven. If you think that the food does not look so good in the oven, when it is almost ready, use olive oil in a spray and let it brown for a few more minutes.
8. Common Salt for Herbal Salt
Common salt contains a large amount of sodium and therefore should be consumed moderately. In Brazil the average amount of daily salt consumption is more than twice that recommended by the World Health Organization and therefore everyone needs to decrease salt intake to avoid heart problems in the future.
How to make: Put in a glass container 10 grams of: rosemary, basil, oregano, parsley and 100g of salt.
9. Spices made from homemade spices
The ready-made spices we find at the grocery store are practical and tasty, but are full of toxins that detract from any diet. They are high in sodium and therefore favor fluid retention and so are especially dangerous for anyone who has high blood pressure or suffers from swelling.
How to do: Cut onions, tomatoes, peppers, garlic and use the parsley and chives to get more flavor, and bring everything to low heat, boiling. When ready, distribute in ice packs and freeze.
10. Snacks for homemade chips
It is much cheaper and healthier to make homemade sweet potato, apple or pear chips. You do not have to buy packet and potato chips filled with fat and salt in the supermarket if you can make delicious, healthy, vitamin-rich recipes that will help your body function smoothly and still save some calories and consume less fat. It is also beautiful to receive friends at home.
How to do: Simply slice the food you want and put it on a baking sheet and bake for about 20 minutes, until it is well roasted and crispy. For more flavor, season with herbal salt. See more details of sweet potato chips recipe here.
