In our daily lives, we keep encountering opportunities to better take care of ourselves through our health – but more often than not, due to various reasons such as shortage of time, we end up compromising on our diets.
This results in the unwanted feeling of bloating and the gain of empty calories; we eat something but do not feel full for long amounts of time.
If we become vigilant and actively monitor what we eat, not only will it benefit us immensely in the long run, but it will also help us be in shape, and lead active and healthy lifestyles.
Here are a few alternatives that we can swap for regular calorie & sodium-laden food items.
- Frozen Yogurt instead of Ice Cream
The usage of yoghurt instead of full-fat milk in frozen desserts is usually preferred by those who wish to cut back on their fat intake. Frozen yoghurt contains only 40% of the fat that regular ice cream contains.
- Olive oil instead of regular vegetable oil
Olive oil contains a very less amount of saturated fat when compared to other oils, such as coconut. It is also rich in vitamins, minerals, and antioxidants.
- Home-made yoghurt aioli instead of salad dressings
Store-bought salad dressings are usually very high in sodium content and contain unnecessary amounts of fat. Combine some low-fat yoghurt, lemon juice, olive oil and garlic for a healthy and flavourful replacement!
- Masala lotus seeds or fox nuts instead of buttered popcorn
Makhana, as they are popularly referred to in India, contains low amounts of sodium and cholesterol. This makes them the preferred choice of snacks to satisfy cravings.
- Dried berries instead of candies
They contain antioxidants and anti-inflammatory response generating agents. Berries also contain high amounts of fiber and lower blood sugar and cholesterol.
- Crispy kale instead of fried potato chips
Kale is a well-known superfood, and lightly sauteing it in some olive oil and having it as a substitute for fried potato snacks is a great way of incorporating vitamins, minerals, calcium, and fiber into your diet.
- Hummus instead of cheese dips
Hummus is a popular dip in the middle east and Greece and is usually made out of ground-up chickpeas, which are high in protein quantity. They can also be made out of squash or pumpkin.
- Freshly squeezed juices instead of store-bought and packaged fruit drinks
Store-bought juices are packed with artificial colourings and preservatives to increase their shelf lives. Freshly squeezed juices not only do away with those but also contain healthy amounts of natural fruit sugar instead of artificial sweeteners.
- Vegetable pasta instead of maize flour pasta
A special tool can be employed to make spaghetti shaped strands from various vegetables like zucchini or squash. This highly benefits all those who want to incorporate gluten-free items into their diet and also derive the additional nutrition provided by these vegetables.
- Grated cauliflower instead of white rice
White rice has a very high starch content. A good alternative option is a grated cauliflower, which is also good for those who are on a gluten-free diet. Throw some into a rice bowl and you will barely be able to tell the difference!
- Lettuce wraps instead of flour wraps
Using lettuce to hold together the ingredients of your wrap (such as meats, veggies, dressings) instead of a wrap covering which is often made out of refined flour is a great gluten-free alternative. Lettuce also contains calcium, potassium and Vitamin C!
- Dark chocolate instead of milk chocolate
Dark chocolate is well known for its cramp-easing properties and energy-boosting properties. It is a great source of antioxidants and has even been proven to reduce the risk of skin cancer!
- Sparkling water with fruit instead of fizzy beverages
Sparkling (or carbonated) water aids digestion, prevents constipation and acidity. Coupled with some slices of citrus fruit, it makes a great detoxing beverage!
- Mashed avocados instead of butter
Avocados on toast are the recently popularized alternative spread on toast. The fruit is loaded with MUFA (monounsaturated fatty acids) that are good for the heart, along with high amounts of potassium and fiber.
- Nut flour instead of refined flour
Besides being a gluten-free alternative, nut-based flours such as almond flour and coconut flour are high in protein, manganese and Vitamin E content, which can be swapped for regular use food items.
- Homemade peanut butter instead of regular spreads
Peanuts look after the ease of your bowel movements and are rich in protein, fiber, and healthy fats, contrary to the sugar-laden chocolate spreads available in the market these days. Make your own peanut butter at home by grinding together peanuts, unsweetened cocoa powder, honey, and peanut oil.
- Black coffee instead of regular coffee
Black coffee is a storehouse of antioxidants and also contains three types of Vitamin B. It reduces the risk of heart diseases and organ damage, and is best consumed without artificial sweeteners/dairy enhancers.
- Bhookha Haathi’s Herbs infused honey teas instead of regular tea
Regular tea contains high amounts of caffeine which can be addictive. You can opt to mix a variant of Bhookha Haathi’s infused honey, such as saffron or fennel into green/chamomile tea for a flavourful and healthier alternative!
- Bhookha Haathi’s dry fruit refresher instead of artificial mouth fresheners
Artificial mouth fresheners contain high amounts of preservatives and additives which are harmful to health. Bhookha Haathi’s dry fruit refresher contains all the benefits of dry fruits such as being good for the heart, reducing the risk of cancer, among others. It is flavoured using refreshing fennel (saunf), which is a great alternative to artificially flavoured chewables.
- Bhookha Haathi’s dry fruit booster instead of protein powders
Store-bought protein powders often contain synthetic additives that are harmful to our health in the long run. Bhookha Haathi’s dry fruit booster is a gluten-free, vegan option containing high amounts of Vitamins, Minerals, Electrolytes, Antioxidants & Phyto-Nutrients to boost and supply energy to fitness enthusiasts.
- Bhookha Haathi’s White Honey instead of sugar
For daily use, we sweeten a variety of food items with unhealthy refined sugar. We can opt to switch to Bhookha Haathi’s White Honey which does not impart any unwanted flavour or colour, but is a healthy, antioxidant-rich alternative that enhances the sweetness of food items!
Bhookha Haathi’s primary goal is to provide nutritious, wholesome and tasty alternatives to regular nutrient-deficient food habits. Apart from the changes that we can consciously incorporate into our daily lifestyles and diet, we can opt for 100% natural products from Bhookha Haathi Replace range to promote our health and well-being.
Written by: Jahnabee Adhikari
Jahnabee is a part-time blogger, full-time dog lover. She believes that writing actually possesses the potential to change the world. She can be often found fantasizing about poetry or buried nose-deep in a Sudha Murthy novel.