The Old Bait And Switch: Sensational Substitutes For Everyday Foods

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By Mia Bolaris-Forget

A piece of chocolate, a frothy latte or a glass of wine with dinner. No doubt these are some of our favorite foods, but they may not be favoured by our bodies, and may even cause weight gain or health problems if we are not careful about consumption.

Still, as the saying goes “everything in moderation”. But, now experts suggest that you may be able to have your cake and eat it too, as long as you make certain substitutions. Here are just a few.

1. Dark rather than milk chocolate: Look for varieties that are at least 60 percent cocoa making it a direct source of antioxidants helping protect cells from age-related damage; keeping in mind that milk chocolate offers much less in antioxidants. And, chocolate’s fat does not raise cholesterol. Just monitor your intake since the calories ARE still there.

2. Red, Red Wine: Red wine is much better for you than white wine according to experts, and offers an array of antioxidants. In additions, alcohol in general is effective in keeping platelets from sticking together and may prevent blood clots. However, balance and moderation are key, with experts advising no more than a small glass of wine per day.

3. Grain Gains: choosing all grain or whole wheat breads is one way to continue to enjoy your carbs without (too much) worry. Replacing white flour with whole grains in breads, cereal, pasta and rice helps fight aging. Soluble fiber, such s that in oats and barley is notes for it’s ability to lower levels of insulin and bad cholesterol, while insoluble fiber found in whole wheat lowers the risk of gastrointestinal ailments. You can even check out albino whole wheat that looks just like traditional white bread, but is better for you.

4. Caffeine Kick: Consider a cup of tea in lieu of your can of soda. Soda may have the kick you need but is also loaded with sugar, which you don’t and can result in a caffeine crash. Tea is infused with antioxidants in addition to energy enhancing caffeine and can be enjoyed either hot or cold.

5. Enjoy Your Just Desserts: Simply cut back on the sugar and replace with the same amount of nonfat powdered milk. Limiting the amount of sugar you include in your recipes will get your body and taste buds use to liking less sugar and sweetness, which in turn can help preserve youthfulness. Remember sugar is associated with weight gain, diabetes, and glycosylation, a process where sugar molecules stick to protein molecules, potentially damaging cells, increasing inflammation and contributing to blocked arteries.

6. The Skinny On Diet Drinks: Want to quench your thirst without packing on the pounds, then steer clear (literally) from diet soda, and drink water instead. H2O is great for keeping you hydrated and healthy since it is all-natural and doesn’t contain any artificial sweeteners, which many fear, may contribute to cancer. Also diet beverages promote a taste for sweets, which often leads to more sugar intake and a general deterioration of your diet or healthy eating plan.

7. Meaty Ideas: Replace ¼ of your meat, which contains saturated fat and can clog up arteries leading to or speeding up heart disease with lentils or beans. The opposite of mean, legumes contain lots of heart healthy fiber and NO saturated fat and they are an excellent source of protein.

8. Milk It For All It’s Worth: Daily foods are an excellent source of calcium and vitamin D essential for maintaining healthy bones. However, experts suggest replacing whole milk, cheeses and yogurt with low-fat or fat-free varieties that are void of the saturated fats that contribute to clogged arteries.

9. Pack On The Protein: By replacing ¼ your meat intake with fish. Fish is noted for being an ideal source of lean protein that is also low in saturated fat, and some fish such as wild salmon are packed with essential omega-3 fatty acids. But, steer clear of farm-raised varieties which may contain harmful contaminants and limit albacore (white) tuna to one meal a week and if pregnant, be sure to consult your physician for specific rules and regulations or consult the following guidelines offered by the Environmental Protection Agency.

10. Satisfy Your Snack Attack: But opt for apples over chips. While chips are packed with taste and fat and virtually nothing else, apples have fewer calories, an abundance of soluble fiber and antioxidants.