Today we’re going to shine a light on the best and easiest healthy food swaps for family meals. Meal planning and preparation take time. With your busy schedule as a mum, it may be easier to go for the quick option, which isn’t always the healthiest. Although, eating right is essential in keeping your body active. Here are 10 healthy food swaps for family meals and snacks that you can incorporate into your home cooking.
10 healthy food swaps for family meals
1. Oatmeal Instead of Cereal
Breakfast is one of the most important meals of the day. It provides you with the energy to tackle all the projects on your to-do list. Consider swapping your sugary cereals for a warm bowl of porridge, cream of wheat, or oatmeal.
Many cereals have a high calorie count, especially the chocolatey ones your kids love. For example, Cocoa Pebbles contain 120 calories per serving. Also, these cereals may give you a short energy boost, but then you will crash later in the day.
Oatmeal can give you that slow release of energy while providing essential nutrients. They are a good source of carbs and fiber. In addition, they are rich in essential vitamins, such as magnesium. Oats also help keep your heart healthy by lowering your cholesterol level.
2. Natural Fruit Spread Instead of Jelly
If you like adding jam to your toast, consider this healthier alternative. Regular jelly comes with added sugars or chemical sweeteners. Strawberry jelly has around 8 grams of sugar. However, pure fruit spread is only sweetened with naturally occurring sugars.
So, you get the same taste you love with fewer calories and additives. Also, pure jam increases your daily fruit intake. The Centers for Disease Control and Prevention (CDC) recommends consuming at least 1-1/2 to 2 cups of fruit each day.
3. Popcorn Instead of Chips
Many chips are high in saturated fats, calories, and salt. In fact, they contain about 10 grams of fat and 154 calories. Consuming too much saturated fat can cause cholesterol to build up in your arteries. Also, potato chips have a chemical known as acrylamide which can increase your risk of cancer.
The next time you’re in the mood for a salty snack, reach for the popcorn instead. It provides your body with antioxidants, nutrients, and fiber. Popcorn can also lower the risk of diabetes or heart disease. Plus, it only contains 1.1 grams of fat and 93 calories per serving. To be healthier, only lightly butter and salt the snack.
4. Fruit Instead of Cereal Bars
When you’re looking for something to eat on-the-go, consider this simple swap. Snack bars may seem like a healthy and easy choice, but many of these are filled with cane sugar, corn syrup, and saturated fat.
They can even contain as much sugar as a chocolate bar. Even the healthy ones, like Honey Nut Cheerios, contain 16 grams of sugar per serving. Yet, fruit is rich in critical nutrients and high in fiber. So they’re the perfect snack for your or your kids’ lunches.
5. Extra Virgin Olive Oil in Place of Vegetable Oil
When cooking your meals, you want to consider the health benefits of all ingredients. Extra virgin olive oil contains high levels of monounsaturated fat and antioxidants. These fats can help to manage weight loss and lower your risk of heart disease.
You can use olive oil for salad dressing or low- to medium-heat cooking. You can even drizzle it on top of bread or pasta. Keep in mind that olive oil has a low smoke point, so it shouldn’t be used at high temperatures.
6. Spaghetti Squash to Replace Pasta
Pasta is a simple and easy meal to make at the end of a long day. Swapping in squash will create a delicious and nutritious meal for the family. Squash is rich in vitamin C and high in fiber. It also has other health benefits, such as improved eyesight and a reduced risk of depression.
To create the dish, you will need to cut the squash in half and remove the seeds. Then you will place it in the oven and shred it once the food has cooled down.
7. Cauliflower Rice Instead of White Rice
Rice is a versatile side that can go with many of your favorite dishes. Try mixing it in with some chicken or shrimp. Switching to cauliflower rice can provide that extra nutritional value. Cauliflower is rich in fiber and B-vitamins. Plus, the dish is an excellent way to increase your family’s vegetable consumption.
8. Sweet Potatoes Instead of White Potatoes
If you’re looking for a healthy side dish for your meal, sweet potatoes are a good choice. You can serve them with meat or soup. You can even transform them into fries to make a fun meal for the kids. Plus, sweet potatoes have so much nutritional value. They are low in calories and rich in Vitamin A and immune-boosting antioxidants.
9. Black Beans in Place of Meat
Black beans have lots of protein and fiber, making them the perfect replacement for meat. In fact, beans contain 7 grams of protein. They can also help lower your blood pressure and promote healthy digestion.
Buying less meat can even save money on grocery bills. Ground beef is about $4.08 per pound as of 2020. Also, it lowers your red meat consumption, reducing your risk of colorectal cancer.
10. Greek Yogurt Instead of Sour Cream
Sour cream is perfect for Mexican dishes, like tacos. However, this ingredient is high in saturated fats. Consuming too much saturated fat can increase your cholesterol levels.
Happily, Greek yogurt can taste similar and is better for your body. It’s an excellent source of calcium, phosphorus, and zinc. Plus, you can use Greek yogurt in a variety of ways, from dips to dressings.
How to Make Healthier Choices
Planning nutritious meals can be tricky when you have so much else to think about. However, making minor changes can keep you healthy. Consider trying out some health food swaps for family meals and let us know how you get on!
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