Healthy food substitutes are actually abundant if you really look hard. The key to eating and drinking healthy is to be aware of the food and drinks that contain the right minerals and low-calorie ingredients including no or minimum saturated fat. The only drawback for those watching their budget is the price of healthy food substitutes. They are much pricier than their unhealthy counterparts. However, when it comes to long-term benefits, the present cost far outweighs the goodness you get when you opt for healthier food choices.
In my journey to better health, I have cut down my sugar, salt and carbohydrate intake which includes substituting white rice with brown rice or quinoa and having rice thins or wraps instead of bread. I have abstained from sugar laden carbonated drinks or commercial fruit juices as well as ice cream.
You may scratch your head, thinking how on earth does she do that? The key here is psychological interplay peppered with will power and a long term plan. I will touch on the methodological ‘how-to’ in a separate blog post.
Healthy Food Substitutes
Bread Substitute: Rice Thins
Instead of bread I choose rice thins which contain less calorie and feels less dense, hence eliminating the bloated feeling. Each rice thin contains certified organic jasmine brown rice, water and sea salt. There are no chemicals or unfamiliar sounding ingredients which tick all the boxes for healthy food choice. This product comes in several brands and are available at the local supermarket.
Rice thins are great for avocado spread or eaten with cheese.
White Rice Substitute: Quinoa
Quinoa is a great substitute for rice. It is less dense than rice, hence you’ll feel less bloated after a meal of quinoa. Prepare it using ingredients for fried rice or mix lemon juice and olive oil dressing or sprinkle balsamic vinegar on it.
Another alternative is couscous or even combined superfoods found in Waitrose packets.
Potato Chip or Biscuit Substitute: Nuts and Fruit
If you love snacking, try grabbing a handful of nuts. My favourites are almonds, cashews, pistachios, pecans and walnuts. Try to go for the raw ones instead of the roasted that salt-laden. Nuts are not only delicious but they are also filling. They are packed with fiber, nutrients, antioxidants and promote heart health.
Ice Cream Substitute: Acai Berry Puree
I have found a healthier alternative to ice cream. It’s none other than the acai berry puree. Acai berry is native to the Amazon region. It is packed with nutrition and antioxidants, lowers cholesterol levels and has anti-cancer properties. These days, the acai bowl that comprises acai puree and fresh fruit with a drizzle of almond butter is my go-to when I crave ice cream. This favourite dessert of mine is pricey at AU$8 or AU$11 a bowl but it is satisfying and not laden with high saturated fat. Be forewarn that the puree may be laden with sugar but I guess having a bowl once in a while is not that bad.
Carbonated Drink Substitute: Coconut Water
If you have Coke or Pepsi cravings on a stinking hot day, try having cool coconut water. It is refreshing and has lots of benefits. Potassium rich, it is not only low in calories and sugar but also free of fat and cholesterol. 100g of coconut water contains only 2.6 g of sugar. It is indeed thirst quenching in summer! If fresh coconut is unavailable near you, suss it out at supermarkets. Nowadays, fresh coconut water is sold in cartons. The other alternative to fizzy drink is of course plain water. Squeeze lemon juice in it for tangy, citrusy flavour.
Adopting healthy diet takes lots of discipline and will power. Being knowledgeable and aware of which foods are nutrition-packed also helps in making informed decisions on healthy food choices.