Healthy Swaps

Salus • June 12, 2021

If you’ve already purged some obvious sugar culprits in your pantry but are looking for healthy swaps in the kitchen, you’re in luck. Let’s step it up a notch by swapping out one (or more) of those sCRAP-py (sugar-filled, completely refined and processed) foods for a cleaner version. 

While whole and fresh foods are strongly encouraged, I also recognize that having a well stocked pantry, fridge and freezer can be time saving while adding flexibility to your meal choices. I challenge you today to identify a healthier version of one of your typical packaged foods.

Here are a few healthy swaps to try:

Flour/Baking

Pre/Post Workout

Other

 

Salad Dressing: 

Salad dressing can be loaded with sugar and preservatives. Don’t be fooled by low-fat or fat-free labels. You may think that you are doing yourself a favor if you choose these versions of salad dressings, but they are actually even worse when it comes to hidden sugars.

Try this homemade Basic Vinaigrette recipe instead:

  • 1 Tablespoon no sugar added balsamic vinegar (check the label – some have sugar)
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon ground black pepper
  • 3 Tablespoons extra-virgin olive oil
  • Whisk all ingredients together until well blended.

What’s Driving the Urge to Eat?

Beyond finding a swap, it’s also important to address what’s truly driving the urge to eat. Such as if your blood sugar is low. Low blood sugar could mean that you are skipping meals, spacing them out too much, or you’re not eating enough blood sugar-steadying protein. 

Try instead pairing a simple carbohydrate with protein, like mixed nuts and fruit. The healthy fat in the nuts helps to slow down the absorption of the fruit’s natural sugar so that you get back into balance and are better able to control cravings.

What swap did you make?  Take a picture and share it with the group!

Looking for Healthy Alternative to Your Favorite Recipes?

Check out these healthy meal makeovers that taste good, too at https://salusnj.com/faq/where-can-i-find-approved-recipes/ 

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