Eat this, not that

Published On: March 3, 2017 12:25 AM NPT By: The Week Bureau


Healthy alternatives for every craving
Eating the right food will not only help you in your fitness journey but also lower your chances of suffering from various ailments like blood pressure, diabetes, etc. Remember, eating for good health is all about making smart choices consistently.

If it weren’t for cravings, losing weight would be so much easier – and faster. Cravings tend to sneak up on you when you least expect it and at times when you think you are doing good by eating well, it all goes down the drain because you just had to have a bag of potato chips to satiate that late night salt urge. The Week is here to help you stay on your fitness track by providing you with healthy alternatives to some of your favorite guilty snacks. Eating the right food will not only help you in your fitness journey but also lower your chances of suffering from various ailments like blood pressure, diabetes, etc. Remember, eating for good health is all about making smart choices consistently. So be armed with information and make the right choice for a fit and healthy you. 

The Week is here to help you stay on your fitness track by providing you with healthy alternatives to some of your favorite guilty snacks. Eating the right food will not only help you in your fitness journey but also lower your chances of suffering from various ailments like blood pressure, diabetes, etc. Remember, eating for good health is all about making smart choices consistently. So be armed with information and make the right choice for a fit and healthy you. 



Red wine instead of white wine
If you are someone who enjoys a glass of drink with dinner, opt for red wine instead of other liquors.

Red wine has antioxidants that are good for you. Also alcohol, in general, can prevent platelets from sticking together and prevent blood clots from forming in your system. Recent studies have also shown that red wine is high in cancer fighting resveratrol and cardio protective polyphenols. Though carb-wise there is no difference between the two, red wine has more phosphorus, magnesium, and potassium than white wine. But moderation is key here. Studies show that one glass of wine a day is the optimal amount for most people. 

Brown bread or whole grain bread instead of white bread 
Replace while flour with whole grains as this has soluble fiber, which may help lower cholesterol besides making you feel full longer. Whole wheat or whole grain in bread also helps maintain healthy cholesterol and blood sugar levels. The refined flour in white bread provides fewer benefits.

Whole-grain bread provides more essential nutrients and more health benefits than white bread because it still contains the nutrient-rich bran and germ, both of which are removed when making white flour. People who eat the most whole grains tend to weigh less and have lower body mass indexes and smaller waist circumferences than those who eat the least whole grains.

Fish instead of red meat 
Fish and meat are in the same food group but fish in general is healthier than meat. There’s plenty of iron in fish, and in fact seafood often has more iron than red meat. Fish has significantly less saturated fat than meat. It has significantly more of what health experts call “good fats.” Certain types of unsaturated fats reduce your chances of getting heart disease. About 80 percent of the fat in salmon is unsaturated. According to the CNN report “The benefits of eating fish” and the WebMD report “The Facts on Omega-3 Fatty Acids”, its omega-3 also reduces your risk of depression, arthritis, and asthma, and might reduce your risk of dementia as well. 

Dark chocolate instead of milk chocolate 
Did you know that one Snickers candy bar contains 280 calories, 14 grams of fat and 35 grams of carbs? Compared to this, dark chocolate has a lot less calories and is a concentrated source of antioxidants that protect cells from age related damage. But look for ones with at least 60 percent cocoa. You’ll load up on antioxidants without overdosing on sugar and the best part is that dark chocolate is potent enough that you’ll likely be satisfied with just one serving. Also, dark chocolate has been shown to fight high blood pressure and may help remove plaque (fatty deposits) from arteries. It has a low glycemic index, meaning it is absorbed into the bloodstream slowly, curbing appetite and reducing hunger.



Popcorn instead of potato chips 

Plain, air-popped (not microwaved) popcorn is generally agreed to be a good alternative to snacks like potato chips. Popcorn is a wholegrain, and provides fiber. Unless you add butter or sugar, it’s also sugar and fat free. If you don’t like your popcorn plain then you might try adding flavorings like black pepper, paprika or other spices rather than salt. You can also opt for baby carrots, carrot sticks, fresh fruits, celery sticks or sliced apple in place of munchies like chips. You can also have nuts instead of chips. They may be calorie-dense but they’re high in fiber and good fats, which will make you feel fuller, longer than starchy chips.

Water or green tea instead of soda 
You probably knew this one already but this is perhaps that hardest thing to do. One way to reduce your soda intake is by making sure you don’t feel dehydrated. Sip on water at regular intervals and this might lessen your craving for fizzy drinks. If water doesn’t work for you all the time, try lemon or cucumber infused water instead. Simply cut a lemon and add it to the water you are drinking or try dropping a few cucumber slices in the tumbler of water you are taking to work. Alternatively, you could also have a cup of green, black or white tea instead of soda. This will give you all the required nutrients as well as a boost of caffeine. 

 


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