Every day, every meal, we try to feed our families in a way that will nourish short and long-term health for strong and vital lives. Here are 15 easy substitutions that you can make in your daily family meals for increased nutrition that will probably go unnoticed (or perhaps your family will like the taste more!).
General substitution guidelines:
- Homemade food will always give you more control over the ingredients, is usually cheaper, and has the best taste.
- The less processed the food item, the healthier it is.
- If you don’t recognize items on the ingredients list of a processed food, it probably isn’t very healthy.
- Darker colored foods are usually healthier (darker fruits and vegetables, darker breads, whole grains vs. white).
- Eat foods that are in season and locally grown for the best taste and nutrition.
BREAKFAST
- Replace cold breakfast cereal with oatmeal (instant or cooked).
- Substitute dairy butter on toast with nut or seed butter.
- Instead of sugar, sprinkle dried fruit, nuts, or seeds on cereal.
- Buy whole grain frozen waffles instead of traditional.
- Have a fruit or vegetable-based muffin instead of a pastry.
LUNCH
- Replace white breads with whole grain breads.
- Buy peanut butter (or any nut/seed butter) without added sugar.
- Substitute strips of broiled chicken breast for breaded and friend chicken nuggets.
- Use a reusable thermos with water instead of a juice box.
- Buy low-sodium, nitrate-free lunch meats instead of standard deli meats.
DINNER
- Prepare a meatless entree at least one night a week.
- Replace white rice with brown rice.
- Use frozen vegetables instead of canned vegetables.
- Substitute plain yogurt for sour cream in recipes that call for it.
- Try sweet potatoes or yams instead of white potatoes for oven fries, gratins, hash, and baked potatoes.
Small substitutions can make big changes in overall health and vitality. Here’s to more power and strength!
Cheers,
