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The Top 5 Healthy Food Swaps

Brown Rice

1) Trade White Rice for Brown Rice. 

Why? Brown Rice = Fiber Advantages. Brown rice has more fiber than white rice, and the difference is due to the way both types are processed. White rice is brown rice that has gone through some changes in the milling process. With brown rice, only the husk is removed. White rice is polished and pre-cooked and the bran is removed. In brown rice, the bran is kept intact which gives you fiber. Additionally, Brown rice contains nutrients like magnesium, manganese and zinc. White rice has less amounts of these nutrients, but is fortified with iron and some B vitamins. Brown rice is the only form of the grain that contains vitamin E.


2) Substitute Spinach in Place of Iceberg.

Spinach Though the calories and fat are similar, the benefits are dramatically different. Spinach contains more than three times the amount of iron that is in iceberg lettuce — 0.81 mg compared to 0.23 mg. Spinach also boasts iron, 24 mg of magnesium, 15 mg of phosphorus, 167 mg of potassium, 24 mg of sodium and 0.16 mg of zinc. By comparison, iceberg lettuce has 4 mg of magnesium, 11 mg of phosphorus, 80 mg of potassium, 6 mg of sodium and 0.09 mg of zinc. In regards to vitamins, iceberg also comes up short. Iceberg lettuce has a mere 1.6 mg of vitamin C per cup compared to 8.4 mg in each cup of spinach. There is also 0.217 mg of niacin, 0.059 mg of vitamin B-6 and 58 mg of folate in spinach. In iceberg, there’s 0.07 mg of niacin, 0.02 mg of vitamin B-6 and 17 mg of folate.


3) Whole Fruit Beats Fruit Juice

When a whole fruit is processed to make juice, some of the nutrients, most notably fiber and the water-soluble vitamins, are lost in the process. Secondly, many fruit juices contain added sweeteners (sucrose or high fructose corn syrup). Consequently, it is easy to consume a large amount of calories without getting any actual nutrition.


4) Exchange Cereals for Oatmeal

Oatmeal contains a special strand of fiber called beta-glucan that studies have shown reduces levels of bad cholesterol. Oatmeal also protects good cholesterol! Oatmeal contains antioxidants called avenanthramides which prevents free radicals from attacking good cholesterol, which aids in reducing the risk of cardiovascular disease. Oatmeal also boosts the immune system because Beta-gluten helps fight bacterial infections by helping neutrophils (body’s defense against pathogens) quickly locate and heal infected tissues. The fiber in oatmeal keeps you full, and energized.


5) Switch Vegetable oil for Canola Oil

Canola oil is a more heart friendly choice than vegetable oil. Canola oil can help lower your bad cholesterol while raising your good cholesterol and it can be used for multiple purposes, it is a healthier choice for you than vegetable oil.

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