Smart Food Swaps - Healthy Kitchen
Smart Swaps
Casey Kelbaugh for AOL
Smart little switches can offer big health benefits
Food can be fun, flavorful, beautiful, satisfying and healthy at the same time. Every little bit counts when you're making decisions about your diet, so start by making smart choices at the grocery store.
Click the picture below for the skinny on foods that pack plenty of nutritional value without skimping on flavor.
Learn more about Jennifer at skinnychef.com, and read her exclusive Slashfood articles every Monday and Friday.
More Smart Swaps
Skip: White flour pasta
Pick: Whole wheat pasta
Whole wheat helps to keep you feeling full longer because of its fiber content. It also helps stave off blood sugar spikes that can trigger cravings for sugary treats later in the day or evening.
Casey Kelbaugh
Skip: Regular mac & cheese
Pick: Mac & cheese with butternut squash puree
Just one cup of butternut squash puree added to your favorite mac & cheese can give you over 100% of Vitamin A for the day. Its creamy non-fat texture blends perfectly with the cheese, so you can cut back on butter and milk.
Casey Kelbaugh
Skip: Sugary cereals
Pick: Your favorite cereal with rolled oats mixed in
Swapping in rolled oats for a portion cuts back the sugar in most kids cereals and adds soluble fiber. The oats also contain manganese, which can maintain blood sugar at levels great for heart health, cholesterol, and protection against diabetes.
Casey Kelbaugh
Skip: Candy
Pick: Chocolate-drizzled strawberries
Avoid the trans fats that pop up in processed sweets and swap them for the antioxidant goodness of berries and dark chocolate.
Watch Jennifer's method for melting and drizzling chocolate.
Casey Kelbaugh
Skip: Processed frozen treats
Pick: Frozen berry pops
Mix frozen berries with low-fat Greek yogurt, spoon it into small paper cups and freeze it on sticks for a healthier summertime treat. They're inexpensive and easy to have on hand. Freezing doesn't harm the nutritional value in the berries, which include Vitamin C, manganese and fiber.
Casey Kelbaugh
Skip: Fish sticks
Pick: Frozen shrimp
Choose this great, low-fat, high-protein seafood that can make a fast snack with salsa or chopped with reduced calorie mayo on crackers. Shrimp are also high in Vitamin D, which is on the forefront of cancer research. Recent studies show that foods that are high in dietary cholesterol like shrimp do not raise cholesterol in most people.
Casey Kelbaugh
Skip: Salty or fatty flavorings and dressings
Pick: Fresh herbs
Many herbs are rich in vitamins, just like vegetables. Two tablespoons of fresh parsley contain the recommended daily allowance of Vitamin K, which is important for healing cuts and bruises.
Casey Kelbaugh
Skip: High-sugar sauces
Pick: Canned tomatoes
Canned tomatoes contain hardly any preservatives and happen to be an excellent source of lycopene, as compared to fresh tomatoes. The gentle cooking makes the lycopene more easily absorbed by the body. Lycopene helps protect against cell damage and is beneficial to eye health and cancer prevention.
Casey Kelbaugh
Skip: White bread
Pick: Whole wheat bread
Switching to whole wheat or whole grain bread can be the easiest swap of all. Studies have shown that nutrients in whole grains can effectively aid everything from reducing risk asthma to preventing gum decay and cancer. Just be sure to buy 100% whole wheat or whole grain bread by checking the label for the term "100%" or a whole grains stamp.
Casey Kelbaugh
Skip: Regular mayonnaise
Pick: Reduced fat mayonnaise
The slimmer version still has great flavor of traditional full-fat mayonnaise, but cuts back on saturated fat that can lead to high cholesterol. Better yet, try salsa or mustard for great condiment flavor without the calorie overload.
Casey Kelbaugh
