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Top 10 healthy food swaps

10 healthy alternatives to the ‘bad’ foods we love

Whether you want to lose weight or boost your health, there are many small changes you can make to your diet to achieve these results. To help cut out the bad stuff without compromising on taste, check out our top 10 healthy food swaps.

Porridge instead of breakfast cereals

While packaged breakfast cereals may look like a healthy option, in reality most cereals are laden with sugar. Not only does this add to the overall calories consumed, but it can lead to a mid-morning sugar slump which will have you craving more. Instead, try starting your morning with a bowl of low-GI porridge, which is not only packed with nutrients but is a good source of slow-release energy that will fill you up quicker and keep you feeling full for longer.

Pure fruit spread instead of jam and preserves

If you prefer to start your mornings with a few slices of toast, it may be worthwhile substituting jam and marmalades for a healthier spread. While most fruit jams are packed with added sugars or chemical sweeteners, pure fruit spreads are sweetened only with sugars that occur naturally in fruits. Because of this, they deliver the same sweet taste only with fewer calories and no artificial additives.

Maple syrup instead of sugar

Although all sugars are high in calories and should be consumed in moderation, if you must use a sweetening product, pure maple syrup is a healthier option than refined sugars. While refined sugars are stripped of nutrients, maple syrup is packed with minerals - including manganese, calcium, magnesium, iron, potassium and zinc - as well as antioxidants. Maple syrup also has a lower GI ranking than table sugar.

Popcorn instead of crisps

In terms of health, most crisps don't have much going for them. Not only are they high in saturated fats, calories and salt, but they have next to no nutritional value. If you find yourself craving a salty snack between meals, try swapping your crisps for a packet of plain or lightly seasoned popcorn. Not only will you be giving your body a boost of antioxidants, nutrients and fibre, you could be saving yourself around eight grams of fat and 50 calories per 25g serving.

Fruit instead of snack bars

Many people believe that cereal, fruit and nut bars are the perfect in-between meals snack. However, as with so-called healthy cereals, many of these bars are actually packed with cane sugar, corn syrup and saturated fat. In fact, cereal bars can contain as much fat, sugar and calories as a chocolate bar or a couple of biscuits. If you fancy a sweet snack between meals, reach for a piece of fruit instead and save yourself over 100 calories

Sweet potatoes instead of potatoes

Although potatoes contain several nutrients, sweet potatoes may be a better option for those watching their weight. While potatoes are high on the glycemic index, so can lead to energy slumps and cravings, sweet potatoes are a complex carbohydrate with a much lower GI ranking. In addition to this, sweet potatoes are packed with minerals and vitamins including antioxidant beta-carotene. Try swapping your jacket spud for a baked sweet potato, and chips for sweet potato wedges.

Extra virgin olive oil instead of vegetable oil

Extra virgin olive oil is one of the healthiest oils around due to its high monounsaturated fat content and antioxidant properties. The monounsaturated fats ('good' fats) in olive oil can not only help with weight loss, but they can help control cholesterol levels and lower your risk of heart disease. Try to buy olive oil in glass bottles to avoid the PCVs absorbed from plastic containers, and use in place of vegetable oil for salad dressings and low- to medium-heat cooking.

Quinoa instead of couscous

As with potatoes, there is nothing wrong with couscous in itself, however by swapping the processed grain for quinoa you could benefit from a far more nutrient-dense and waist-friendly meal. Quinoa is not only less processed, gluten-free and a good source of slow-release energy, it is a much better source of fibre and one of the best plant sources of protein. In addition to this, quinoa is packed with nutrients including iron, phosphorous, magnesium and zinc.

Homemade sauces instead of jarred

Most pre-made sauces are heavily processed, packed with unnecessary sugars and salt, and contain chemical preservatives to keep them fresh. Rather than filling your cupboards with jars and bottles, try making your own sauces from chopped tomatoes, herbs, spices and a variety of fresh vegetables. Not only will you be skipping all the nasty additives and extra calories, but you will help boost your intake of essential vitamins, minerals and antioxidants.

Frozen dessert instead of ice cream

Ice cream may be one of the most popular desserts around, but unfortunately the frozen treat is extremely high in sugar and fat. If you are craving dessert but want to save on calories, try swapping ice cream for a bowl of low fat frozen yoghurt. Alternatively, try a sugar-free fruit sorbet or dairy-free ice cream alternative made from oats or cashew nuts. Not only are these easier to digest, they are generally a lot purer and lower in saturated fats and refined sugars.

Almoradi

2011-07-06 13:41:41 UTC by Rio in Almoradi

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The International Lifestyle and Expo Fiesta 2011

At the IFA Centre in Alicante and promoted by SOL Productions.

Want to promote your business to thousands of Costa Blanca residents of all nationalities…? If the answer is “Yes” then read on.

SOL Productions and the IFA Exhibition Centre in Alicante have joined forces to bring you The International Lifestyle and Expo Fiesta 2011 and this will be the best opportunity this year to promote your business and bring in extra customers and clients as well as increase your product awareness to the residents of the Costa Blanca.

This is the first time that the Lifestyle Expo is being staged alongside the extremely popular Expo Fiesta and Tourism and Culture Exhibitions, which last year attracted more than 30,000 people from all over the region. This new event will create an international fusion of exhibitions which will not only attract thousands of expats but also Spanish residents and as an added incentive to bring in the crowds, FREE entry is being offered to the general public.

With the IFA Centre’s professionalism and purpose built exhibition centre along with SOL Productions’ International Marketing Plan, it promises to be an event not to be missed and of course, with the huge variety of exhibitors and the vast array of products and services that they provide, it will be a MUST attend event for everyone. It is guaranteed to be a business opportunity that every business owner from Denia to Mojacar should take advantage of.

The big question is, can you afford not to be there…? Prices for stands start from as little as €85 per day so every business owner, regardless of size CAN afford to be there.

If your business promotes the lifestyle of the Costa Blanca and you want to be there, book your stand today. This exhibition is for everyone; from homes and gardens and legal and fiscal to financial and medical services as well as properties, health and beauty, cars and boats. Every possible service and product will be catered for. It will be a great opportunity to meet thousands of potential clients and customers, make new contacts and generate new business leads to keep your business thriving for the remainder of 2011 and into 2012.

You can be intricately involved in the regeneration of life and business here in the Costa Blanca and together we can positively promote this region and get it back to winning ways. It’s time to bring the ‘Buzz’ back to the Costa Blanca and together we can do it because together we are stronger.

Algorfa

2011-07-06 13:34:10 UTC by Kas in Los Balcones

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Introducing… The International Lifestyle and Expo Fiesta 2011