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HEALTHY FOOD SWAP

By: :Mary Bellavita 0 comments
HEALTHY FOOD SWAP

Mary:

What's going on guys, I'm back with another nutrition video with the holidays rolling right around the corner, Thanksgiving in less than a week, I wanted to give you some healthy substitutions for a lot of the really popular dishes around the holiday season, or even just some basic substitutions that you can use throughout the year. So with all of that I know a lot of us kind of focus on all right, well, it's the bulking season and I'll get into my bikini body later. Well, why not start getting onto a more healthy routine now? So here are some really good food substitutions, let's get started.

Mary:

So jumping right into it, I know a lot of us actually don't really think that much about food substitutions or really the type of things that we're eating throughout the day and in meal prepping a lot more I've been able to get a little bit more creative as well as kind of following up on, or following other nutrition and healthy recipe pages, looking things up on YouTube, just based on my own research, all that good stuff. It's kind of crazy how often we don't think about foods that we can just substitute to get the same flavor out of something, but it's actually better for us, a little less processed. So I know a lot of us... There's a huge push for organic. It's been going on for years. That is actually something that is one of the things you can absolutely exchange. I know organic is a little bit more expensive than the regular, conventional, maybe a little bit more processed foods, but absolutely it is more healthy for you in the long run.

Mary:

So definitely consider switching a few of your things, if not more to organic options. So the first option that I wanted to give you was try to exchange canned veggies for regular, or frozen, fresh or frozen veggies. So for example, like diced tomatoes, just a regular can of diced tomatoes. So obviously when they're in a can, they have a ton of preservatives that are in there with them so they can stay fresh and stay tasty for periods of time. Not really that great for you. It's okay. What I would suggest instead, get yourself some fresh tomatoes, something you don't really need to put in the refrigerator just like right on the vine is really what I like, nice and ripe. I can slice these, dice them, whatever I want do and make them into sauces, the same thing that I would use a can of diced tomatoes for.

Mary:

That's just one. Same thing with your... A little bit more veggies. You can get like fresh or frozen, frozen actually keeps a little bit better, but once it's fresh and they freeze it, it'll hold a little bit longer. It'll hold all of it's nutrients better than putting it in something like a can where a lot of the nutrients will be kind of like just absorbed out of it. And you're actually getting a lot of the preservatives again. So consider that. Moving on, for a lot of us that are baking around this time of the year for a lot of the holiday dishes, anything that requires any type of breadcrumbs, regular breadcrumbs, a good alternative to something like that, a little bit healthier for you and much better with fiber would actually be rolled oats, quick oats, quick rolled oats, perfectly fine, and you can get them organic. And they're much better for you, way better sources of fiber and carbs. And again, less processed than breadcrumbs.

Mary:

Next, I am very Italian. So of course we will always have some type of pasta dish with almost anything. So instead of having something like a regular box of pasta, I like angel hair pasta, really anything, but instead of having something that's regular, a good alternative to something like this would be spaghetti squash spirals. Something like this.

Mary:

You can get them frozen so they stay really fresh and they're just veggie spirals. So in comparison, this particular one actually has 80% fewer calories than regular pasta. That's a general statement. So it's not comparing brand to brand, but if you look at the nutrition facts on the back of each of them, calories alone per serving, calories per serving for the pasta, for example is 200 calories. And that's just calories. I'm not talking about fats, carbs, carbs alone 42 grams of carbs per serving. And one serving is just two ounces. One serving here is 85 grams, three and a quarter cup about six ounces. And this only has five grams of carbs and only 25 calories. So they taste really, really well. There's definitely ways to incorporate something like spaghetti squash or butternut squash spirals into your dishes instead of regular pasta. That's just an alternative.

Mary:

Also, coming into something a little bit more, you can use this year around, you can kind of use all of these year round, but something that I'm really I would say guilty of is I love peanut butter. So I actually have versions of almond butter and regular organic peanut butter. This would be definitely better than having just regular peanut butter. However, there are some versions of peanut butter that are a little bit more... If you check the nutrition facts on some of them, make sure you do your homework when you're out at the grocery store, checking a lot of these things, because sometimes you can compare almond butter to regular peanut butter and they actually compare pretty well. Sometimes the type of peanut butter that you're looking for can be pretty healthy.

Mary:

Something that you can not beat, I tried it and it's really, really good is peanut butter, Fit peanut butter, it's powdered so you actually will blend it, but it actually has per serving... Let's just go regular peanut butter in comparison. So let's see, per serving two tablespoons is 190 calories. Two tablespoons is a serving here and it's only 70 calories. Wow.

Mary:

Let's see fat, total fat is 16 grams for the regular peanut butter and two grams for the powdered. Protein seven and eight so not that much more protein, but far less fat. Carbs, we're looking at six total carbs and five total carbs. So not really too bad there, but insofar as the calories and total fat, that's great. That already right here and it tastes really good too. It's not a smooth spread, just like the regular peanut butter that you'd buy here. You do actually blend this, but it still tastes really, really well. It can incorporate into your shakes just like you would regular peanut butter.

Mary:

So just keep something like that in mind. And again, you can get organic versions of it. So I've got a couple of different kinds if I wanted to try different ones, again, I really like almond butter, but comparable when you compare the facts, sometimes organic peanut butter is just as good, but again, I really liked this powdered Fit, peanut butter, definitely something to consider as well.

Mary:

Okay. So moving on into meat, obviously we all eat different types of meat. Some of us don't eat beef, some of us do. I just want to give you some healthy options or healthy alternatives for different types of them. I'm not telling you, you can't eat this. You can't eat that. You should eat this instead of that, here's a suggestion. When it comes to beef, for example, I would suggest grass fed or organic beef. If you can try to go for ground turkey versus ground beef, that's always a leaner option anyways. But if you really want the beef flavor, just try to get grass fed organic beef. That way it's a little bit... It's just healthier instead of the conventional processed and conventional raised meats.

Mary:

So for example... So I have ground beef here and my ground turkey breast. Can't really see it, it's a little bit frozen over, but ground turkey breast is 99% fat-free, ground Turkey is very lean. So you're definitely good here. And especially when you get the all natural organic, you know you're actually being a little bit more safe. The animal itself was fed a little bit better and treated better when it was being raised for your food, to become your food, sorry.

Mary:

But for the beef, I actually have 100% grass fed beef and it is also organic. So again, I know that I'm actually getting slightly better value and just better quality for the food that I'm going to be putting in my body. Again, there are certain things you just can't replace beef with anything else, if you really wanted to, like really good meatballs, different types of sauces, bolognese sauce and different things. So if you can make anything, I would suggest switching to an organic grass fed version.

Mary:

Also when it comes to the holiday season, again, a lot of us are doing a lot of baking, a good suggestion for regular table sugar would be honey. So I actually have organic unfiltered honey. And this again, doesn't really taste that much different than regular honey. But again, the value of it versus a processed white table sugar, or you can even get sugar in the raw. Anything that's not as processed is a better option to different things like that. Not shown here, options to change when you're baking could be, if you're trying to use butter for any type of baking, again, maybe you're doing stuffing and you use a lot of butter for anything like that. Try applesauce. I know it sounds really crazy, but in baking, it actually does offer something very, very similar.

Mary:

If you're doing a lot of cooking with vegetable oil, try extra virgin olive oil or even avocado oil. So I've got a giant bottle of avocado oil. It is amazing. So you know you're getting your really good healthy fats and you're not getting something that is crazy process like vegetable oil. So.

Mary:

Again, a lot of these things could be slightly more expensive alternatives to some of the other cheaper alternatives. Coconut oil is a really good option as well. If you don't like the extra virgin olive oil, some people think that's too pungent of a taste or a flavor. It's like a really robust flavor sometimes for some people. So that's totally understandable. You can try coconut oil if you really like that. Again avocado oil, very good. Something else, instead of something like a cream cheese or sour cream in any of your cooking, you can use Greek yogurt. Absolutely, there's an option there as well. I have a ton of Greek yogurt, so I usually get these little Oikos Triple Zero. So it's zero fat amazing taste Greek yogurt. And they're perfect little cups here. So I just considered this like a single portion. Another alternative to using regular sugar if you don't want to use honey, organic maple syrup. Yes. I like mine cold. Organic maple syrup is also a great option.

Mary:

It's crazy how many alternatives I didn't realize I really had at my house. Something I just realized, you can use instead of cow's milk, I know a lot of us are like, "Ew, cow's milk adults aren't supposed to drink that." Well, you know what? I still like it sometimes. You can use almond milk instead. It is absolutely definitely better for sure. Comparing calories per serving, per serving is one cup. Calories is 120 for regular milk and only 30 for the type of almond milk that I get. I get unsweetened vanilla, only 30 calories per serving. That's great.

Mary:

So again, just when you're shopping, when you're going to the grocery store year round, especially for the holidays, be a little bit more conscious about what you're going to be buying. And again, some of these weren't even things that I thought about or would have thought about, for example, like the spaghetti spirals, like the squash, you can even use zucchini spirals. I know I did a video on that. You can check that one out, but the squash is so good. And again, it offers a really, really good flavor for any of your pasta dishes. The oats also same thing for the breadcrumbs just a little recap. If I could push nothing else, it would absolutely be just try switching to slightly or more organic, more naturally produced, not as processed foods, absolutely. If you can go for fresh versus canned, go for it. When you get your fruits and veggies in cans versus having them just out here fresh to pick, it's way better. It just really is.

Mary:

Again, if we're just trying to be a little bit more health conscious and just be a little bit more aware of what's going on in our body, I just think it's a little bit better for you. So, anyways, thanks. Okay guys. So there you have it, just a few, handful of some really healthy alternatives. Some things that we don't really think about on a day-to-day basis, especially with the holiday season around the corner, you definitely want to make a little bit more healthy options, healthy decisions when cooking or just when making your food year round. So I really hope this video helped you out with that, it even gave you a few ideas, something you didn't even think about before. I really hope you liked it. If you did, please be sure to give it a thumbs up. I really appreciate all the love on the channel. It really does mean a lot to me. So hit that notification button, when I post any new videos, remember to subscribe, join the tribe, no, yeah. And until next time guys, thank you.

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