Healthy Foods Swaps for a Healthier You

The desire to make a diet change to get healthier is often the top spot on New Year’s resolution lists. However, by mid-January those ideas have been abandoned only to repeat the cycle the following year. Instead of making major dietary changes that don’t stick you can try to incorporate small swaps for lasting healthy changes. Consider the following as some swaps you can make for a healthier new you.

According to the US Dietary Guidelines, at least 50% of our total daily intake should be whole grains.* Unlike refined grains, which are stripped of their nutrients during the refining process, whole grains have their bran intact. This means foods such as brown rice, oats, quinoa and bulgur offer a complete package rich in fiber, B vitamins, magnesium and other essential nutrients.*

Even if you don't have high blood pressure, it's still wise to watch your sodium intake. Most people are getting more of the recommended 2,300 mg per day.* Substitute salt with freshly picked herbs and spices. Cooking them into the dish can maintain flavor while keeping the sodium content low. Shop the spice aisle and create your own blends of spices, just make sure they're labeled "free of salt."

In 2015, the World Health Organization issued a serious warning: eating processed meats like hot dogs, sausage, corned beef, bologna and bacon could cause health issues.* We're not suggesting you need to cut processed meats completely but to cut back on the amount. Instead of processed luncheon meat you could try canned tuna or salmon. Swap corned beef and bologna for turkey or chicken breast without skin.

Most sodas are loaded with high fructose corn syrup and other types of sugars, so it's filled with empty calories. There is no added sugar in sparkling water, and it may contain trace minerals such as magnesium and calcium. Using sugar free flavoring in your water will help keep you from sugar laden drinks without sacrificing taste. You'll be able to enjoy your bubbly beverages without the added sugar.

You can avoid the unhealthy options at the drive-thru by pre-packing meals and snacks when you’re on the go. Hard-boiled eggs, veggie sticks with hummus, or apple slices with peanut butter can keep you satisfied long enough to avoid the drive-thru. 

Additionally, when eating out at restaurants ask the vegetables to be steamed rather than fried in butter and seek lean dishes like chicken or fish instead of burgers. 

Want to start the new year off eating healthier? Enter our giveaway for a chance to win a Ninja® Foodi™ Smart XL Pro Air Oven. This versatile oven allows you to cook healthy family meals quickly and easily. 

You’ll also receive a $150 gift card to use at NaturesLab.com on healthy picks such One Daily or Six Daily Advanced multivitamins to fill in any nutrition gaps in your diet.