- 1. Cow's milk for rice milk
- 2. Chocolate powder by carob
- 3. Frozen canned food
- 4. Plastic by glass containers
- 5. Common by organic fruits
- 6. Common lasagna for zucchini lasagna
- 7. Food fried by roasting or grilling
- 8. Common salt for herbal salt
- 9. Seasonings ready for homemade seasonings
- 10. Homemade chips packet snacks
Making simple changes, such as stopping taking cow's milk for some vegetable milk and changing the powdered chocolate for cocoa or carob, are some attitudes that improve the quality of life and prevent the appearance of diseases such as high cholesterol and diabetes. But in addition, this type of exchange can be useful to have a long, healthy and lean life.
Watch in the video below what are the 10 healthy exchanges that nutritionist Tatiana Zanin indicates:
1. Cow's milk for rice milk
Cow's milk is high in fat and many people have difficulty digesting lactose, making it intolerant so a great option is to replace it with rice milk, almond milk or oat milk, which you can buy ready-made at the supermarket or do at home.
How to do it: Boil 1 liter of water and then add 1 cup of rice and leave for 1 hour over low heat with covered pan. After cold, beat everything in a blender and then add 1 coffee spoon of salt, 2 tablespoons of sunflower oil, 2 drops of vanilla and 2 tablespoons of honey.
2. Chocolate powder by carob
Powdered chocolate is high in sugar, making it a bad option especially for those on a diet or who have diabetes. But if you can exchange powdered chocolate for ovomaltine, or carob, which are also excellent substitutes for chocolate that has other important nutritional properties and has no caffeine. In addition, no one will notice the difference and you increase the variety of food. They can be used in any recipe that originally contains chocolate, without losing color or flavor.
3. Frozen canned food
Peas and canned corn can easily be exchanged for frozen peas and corn. In canned foods, there is always water and salt to keep the preserves in good condition. Therefore, a good option is to always prefer the ones that come in frozen packages, or else make your own frozen foods. But not everything can be frozen at home, see how to freeze food without losing nutrients.
4. Plastic by glass containers
Plastic containers can contain carcinogens such as BPA and the best way to reduce this risk is to replace all the ones you have at home, with glass containers, or with an indication that you do not have this substance in its manufacture. In addition, the glass ones are easier to clean, they are not stained, they cannot yet be used to serve at the table. Know how to recognize if the plastic containers you have at home are bad for your health.
5. Common by organic fruits
Organic fruits are more expensive, but health is priceless, although they are not so beautiful to the eye, they are much healthier and full of nutrients. The chemicals used in the soil and in the plant to guarantee large productions and low prices accumulate in the body over the years and the damage and consequences cannot be measured.
6. Common lasagna for zucchini lasagna
The lasagna pasta we buy at the supermarket can be replaced by slices of zucchini, which in addition to being a less caloric option, is much healthier. If you don't like zucchini or if you still don't have the courage to change the traditional lasagna for one with vegetables, go on and on. You can make a lasagna by placing 1 layer of dough and on the next layer, place the sliced zucchini to get used to the flavor.
7. Food fried by roasting or grilling
This is a classic, but almost any food that is fried can be roasted without losing its flavor. So, opt for grilled, made on the plate with a small amount of oil or even a little water or put everything in the oven. If you think that the food is not so 'brown' in the oven, when it is almost ready use oil spray and let it brown for a few more minutes.
8. Common salt for herbal salt
Common salt contains a lot of sodium and should therefore be consumed sparingly. In Brazil the average amount of daily salt consumption is more than double that recommended by the World Health Organization and therefore everyone needs to reduce salt consumption to avoid heart problems in the future.
How to do it: Place in a glass container 10 grams of: rosemary, basil, oregano, parsley and 100g of salt.
9. Seasonings ready for homemade seasonings
The seasonings we found in the supermarket are practical and tasty, but they are full of toxins that harm any diet. They are rich in sodium and therefore favor fluid retention and are therefore especially dangerous for those who have high blood pressure or suffer from swelling.
How to do it: Cut onions, tomatoes, peppers, garlic and use the parsley and chives to get more flavor, and bring everything to a low heat, letting it boil. Once ready, distribute in ice cubes and freeze.
10. Homemade chips packet snacks
It is much cheaper and healthier to make sweet potato, apple or pear chips at home. You don't need to buy packaged snacks and chips full of fat and salt at the supermarket, if you can make delicious and healthy recipes, rich in vitamins that will help your body always function well and still save some calories and consume less fat. It is also beautiful to receive friends at home.
How to do it: Just slice the food you want and place it on a baking sheet and bake for about 20 minutes, until it is well baked and crispy. To add more flavor, season with herbal salt. See more details of the sweet potato chips recipe here.
