Healthy food substitutions for healthy lifestyle

Healthy diet

In recent times, people are making good effort to maintain an active and health-conscious lifestyle. So as to stay out of trouble for the long run. Of which a healthy diet is very crucial.

Usually, we’re always looking for ways to make our favorite foods healthier without sacrificing flavor. So below is the compiled list of 11 substitutions, (centered over Indian taste) having tasteful swaps.

1. Digestive biscuits over regular biscuits

These digestive counterparts are a clear winner over regular biscuits, in terms of health.  They ares not too sweet but with a faint salty aftertaste. Every bite feels delight, toasty and fibery.

Note: Oats and Ragi flavored Nutri choice biscuits have been labeled as ‘diabetic friendly’.

2. Canola oil over regular Cooking oil

Though as per Indian cuisine, Oils which can be used for roasting, deep frying etc. But oils with above properties which are low in saturated fats and having a healthy ratio of your “good” and “bad” cholesterol can be a good substitution for regular cooking oils.

And among many such oils, Canola oil tops the list.

A very elaborated description is provided at

3. Dark chocolate over regular chocolate

While this is not really an alternative to chocolate, it is the best way to satisfy a chocolate craving with the real thing, but minimizing calories.  Choose the highest percentage cocoa that you can, as these contain the most beneficial antioxidants.

Note: the darker the chocolate (aka the higher % of cacao), the less sugar will be in the bar.

4. Fig bars over regular Cookie

These cookie-like treats are healthier than most homemade or packaged alternatives. Usually fig bars have 90 calories and 1 gram of fat compared to two homemade chocolate chip cookies at 120 calories and 14 grams of fat.

5. Skimmed milk for regular Milk

Image result for skimmed milk

Skim milk is much lower in calories than whole milk — containing 90 calories per cup vs. 150 calories in whole milk — but provides about the same amount of protein, vitamins and minerals as whole milk. Whole milk contains saturated fat and dietary cholesterol, while skim milk provides just negligible amounts of these nutrients.

6. Brown rice for white rice

When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice for a fuller nutritional profile.

7. Whole-wheat flour for white flour

In virtually any baked good, replacing white flour with whole-wheat can add a whole new dimension of nutrients, flavor, and texture. Because whole-wheat includes the outer shell of the grain, it also provides more fiber, which aids in digestion and can even lower the risk of diabetes and heart disease.

If you are not sure your family will embrace whole-wheat pasta or flour? Mix it in with white to get them adjusted. Or use semi-brown rice (as shown in above pic) your family won’t even notice. Also same goes for Pasta as well. Prefer whole wheat pasta over regular white paste.

Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.

8. Dark leafy greens for typical lettuce

Image result for spinach salad

All greens are not created equal. Darker greens usually mean more nutrients like iron, vitamin C, and antioxidants. Sorry, iceberg’s just not cutting it anymore—go out and get some grown-up greens.

9. Whole-wheat bread for white bread

Image result for Whole-wheat bread

You’ve heard it all before, but we can’t forget to mention this one. Whole-grain wheat beats out processed white with a complete nutrition profile and better flavor and texture.

10. Popcorn for potato chips

Lower in fat, natural popcorn without pre-flavored seasonings is a great snack alternative to replace those oily, super-salty potato chips. Try made-at-home flavors by adding cinnamon, chili powder, or Parmesan.

11. Olive oil for butter

When you’re about to stir-fry your favorite vegetables, sauté in oil instead of butter to stick to your vegan diet. Given image is of a popularly used Olive oil spray.

Thanks for reading !


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