Eating healthier doesn't have to mean sacrificing your favorite dishes and desserts. Simple food substitutions and additions can improve the health and nutritional value of your meals while maintaining delicious flavor, said registered dietitian Stacey Antine, founder of HealthBarn USA, an organization that teaches families about nutrition literacy.
Antine adds ground flax seeds to dishes like granola, soup, pancakes and baked goods. Flax seeds are high in Omega-3 fatty acids that can help lower cholesterol and reduce high blood pressure. To get the best nutritional boost from flax seeds, buy them ground but remember to use them within a few months. "As soon as you grind flax, it starts to break down and oxidize," Antine said.Free Today's Health News
You can make a healthier chicken or beef cutlet by using fish instead, Antine said. Tilapia fish is an affordable option; it's a good source of protein and has lower saturated fat than other meats. "Tilapia is easy to get and it's not overly farmed," Antine said. She also suggested serving homemade fish sticks to kids in place of processed chicken nuggets.
The sour cream in any recipe that calls for it can be replaced with Greek yogurt, Antine said. "Greek yogurt has less fat and gives you so much protein and live cultures that you aren't getting from sour cream," she said. The thick texture makes it perfect for baked potatoes, dips and salad dressings. Mix in some scallions and onion powder to make a veggie dip or mash it with avocado as a mayonnaise substitute. Antine loves using Greek yogurt in her sweet pumpkin pie dip with fresh fruit.Tips for Good Health & Fitness
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