A case for healthy swaps

Growing up as a child and up till my young adult age, my sweet tooth cravings were literally out of this world and I can attest to the fact that it not so easy to do away with them. However, there are healthier alternatives which can be swapped in place of those unhealthy cravings.

WHAT’S THE BIG DEAL BEHIND HEALTHY SWAPS?
Healthy food swaps may not seem like much of a big deal, but this usually turns out to be one major milestone achieved on one’s health and fitness journey. These swaps create a pathway to an improved lifestyle, as well as a healthier and cleaner diet.

Healthy swaps help and allow you:
• Adapt to a healthier eating lifestyle little by little: It’s never easy to make large changes, especially when it pertains to dieting but with the aid of healthy swaps, you can give your diet change a trial and see what the outcome may be. When a good swap is adapted to, it can be used as frequently as possible.

• Build on existing behavior: It is easier to build on an existing behavior than to abruptly stop a habit. Starting new habits is no child’s play either but trying them out is usually more accommodating. Healthy swaps basically helps you try new, good habits while gradually doing away with the bad ones. It takes making that one swap decision to start a new lifestyle and build on it. Just like the saying, “Little drops of water make a mighty ocean”, start small and keep getting better.

• Fulfill or get that reward of your cravings:  Your favorite habits or cravings usually have some form of reward if you watch closely. It may be the satisfaction from sugar or the cold moist texture of a good dessert. It may be the sugar boost from a good dessert, or that crunchy saltiness from your favorite potato or plantain chips. Whatever it is, the reward is what keeps you coming back for more. A good food swap will help you achieve the reward you crave, but in a more natural and healthier way.

HEALTHY SWAPS YOU CAN BEGIN WITH TODAY
1. White sugar
No essential nutrients, proteins, vitamins, or minerals are contained in white sugar. Any natural alternative will do for a swap. They may include: maple syrup, stevia, coconut sugar and honey, which have a range of minerals and vitamins required by the body. Like calcium, iron, zinc, manganese, B vitamins and vitamin C.

2. Potato/Plantain chips
A number of people snack on potato or plantain chips for the love of the salty-crunchy satisfaction derived from them or as a fast route to satiate hunger. Potato chips can be swapped for carrot sticks, celery, or broccoli as these vegetables are healthy and give you a satisfying crunch with fewer calories, without the heavy fat and salt content. An ounce of the basic potato chips contains about 160 calories while an ounce of raw carrots contains about 12 calories. Choose carrots over those chips and save yourself the calories while keeping you fit and healthy.

3. Salt
Salt is made up of sodium and chloride. Sodium should be consumed in small proportions as it can lead to high blood pressure. To enhance the flavors of foods being cooked, herbs such as scent leaves, thyme, chives, curry leaves, aniseed, and basil e.t.c can be used instead. Also crayfish or dried prawns (oporo) even though they are not herbs, they can be used to add flavor and taste to food.

Herbs make an excellent swap for the common table salt and depending on your recipe, those alternatives can be used. A combination of all in one herbs may be purchased from the grocery store as well. However, do not skip checking the label to know the contents of the product as they may also contain a lot of salt or sugar.

4. Butter
One of the best swaps ever should be swapping butter for mashed avocados.  The caloric content of half a cup of butter is about 813 calories and the same amount for mashed avocados is about 184 calories. Avocadoes are healthier and are rich in fiber, protein and vitamins compared to butter which is rich in fat and cholesterol. In baking, avocados can make a good alternative for butter to yield a similar result of baked product. Butter can also be replaced with smaller amounts of canola or olive oil (since they are liquids) in the absence of avocados. The aim is to ensure that the amounts of calories, fat and cholesterol ingested is curtailed.

5. Ice cream and Candies
Smoothies are a great replacement for ice cream. To get that desired frothy/churned smoothie, the fruits should be refrigerated at a low temperature and blended. So instead of having ice cream rich in calories and fat, switch up to the smoothie treat which can be a blend of fruits and occasionally veggies of your choice. Also, low fat yogurts can be a healthy alternative for ice cream.

Candies likewise can be swapped for your favorite fruit. Pineapples are sweet and filling due to their fiber content. Watermelon is also a great choice as it is sweet and has high water content which helps to keep the body hydrated. They can help control the cravings and supply fewer calories compared to candies.

6. Pasta
For individuals trying to eat clean/healthy, pasta is usually one of the greatest enemies. Refined white-flour noodles or pasta lack nutrients, fiber and have a high caloric content. A healthy alternative for this can be wheat pasta, vegetable noodles or zero noodles.
In all of these nevertheless, moderation is very important as these healthy alternatives still contain levels of simple carbohydrates even though in smaller proportions. They should however, be consumed in moderation or controlled portions.