Five Nutrition Summer Upgrades: Simple Substitutions to Improve your Diet!!
19 Jun 2010 Leave a Comment
in Nutrition, Wellness/Health Tags: Agave Nectar, Greek Yogurt, Stevia, Whole Grains
It’s Summer time: there’s heat, humidity, and it’s time to bring out the sandals, swimsuits, and skirts. Yet amid dreams for a beach bikini body, there are weddings, graduation parties, late-night bonfires and drinking, and a whole host of other obstacles to tamper with our perfect bodies and Summer diets.
These days, the extreme diets that focus on the elimination of certain foods rather than taking everything in moderation are unhealthy and often leave the dieter guilty, frustrated, and unsatisfied about what they “can’t” eat. Instead of focusing on a “diet” this Summer, I’ve thought of a few “upgrades” that you can apply to your current eating regimen to make it just that much healthier. By making a few simple substitutions and taking small steps toward better health and nutrition, you’ll feel better about yourself and how you look for Summer.
1. Upgrade your Bread Products to Whole Wheat and Whole Grain. This is a big substitution. We all know that refined and processed grains like white bread, crackers, and white rice often get a bad wrap. Most extreme fad diets tell you to cut out grains completely, but this can actually be unhealthy when practiced long-term. Instead, substitute whole grains for all the bread and cereal products you use; the fiber in whole grain cereals is excellent for filling you up, regulating digestion, and improving your cholesterol if it’s high. You can find whole wheat products for breads, crackers, and pasta – just be sure that the first ingredient is listed as “whole wheat”. Also, brown rice is an excellent substitution for white rice.
2. Upgrade to Fresh or Frozen Fruits and Vegetables. While eating produce of any kind is commendable, you can eliminate a lot of unnecessary salt and sugar if you leave the canned fruits and vegetables on the supermarket shelves. While fresh produce is ideal, frozen produce offers just as many nutritional health benefits as fresh produce plus it doesn’t spoil as quickly. Aim to eat at least 5 servings of fresh or frozen fruits and vegetables per day, and eat a variety of colors.
3. Upgrade your Sugar to Stevia or Agave Nectar. It’s an age-old question: do you use table sugar or artificial sweeteners made of sketchy chemical additives? While many individuals cut out sugar to lose weight or feel healthier, I still have a problem with sugar substitutes. Stevia, a plant from South America, is exponentially sweeter than sugar but without any of the calories. It’s worth a try if you want to cut back on added sugar but aren’t interested in chemical sugar substitutes. Agave nectar is another substitution for sugar that can be used in baking. Unlike artificial sweeteners, Agave can still undergo the Mallard reaction (or the browning effect commonly used in baking), but it has a lower glycemic index than regular sugar, making it popular among individuals interested in healthier and more natural eating.
4. Upgrade your Sugary Soda Drink to Water. While it may seem like such an unreasonable substitution at first, I truly believe that one of the best things you can do to improve your nutritional health is to cut out soda and sugary “juice” drinks from your beverage list. At first you may want to transition to diet versions of your favorite soda or juice drinks, but again you’ll encounter artificial sweeteners. Water is such an important staple of your diet, and most individuals don’t drink nearly enough water per day. I have found that while replacing soda with water can be challenging at first, it is totally worth it. I always carry a water bottle with me so that it is always accessible and I don’t go for a soda instead. You can add a little bit of lemonade, limeade, or even just a splash of lemon to your water for enhanced flavor, or you can drink it as nature intended.
5. Upgrade your Dairy Products to Low-fat or Fat Free. Dairy products are an important part of your diet due to the vast amounts of important nutrients that they contain: protein, calcium, phosphorus, and many other essential vitamins and minerals. However, milk and dairy products – just like bread – often get a bad reputation due to their high caloric value and (sometimes) high fat content. Yet you have the ability to make smarter dairy choices by selecting low-fat or fat-free options for almost all the dairy you want to consume. From milk to cheese to yogurt, there are fat-free (or skim) versions available. One of the best substitutions I’ve made this summer is the transition to fat-free Greek yogurt. With almost 3 times as much protein, no added sugar (or artificial sweeteners), and NO FAT, Greek yogurt is deliciously thick, creamy, and fulfilling. I urge you all to try it as a summer snack.
These are just a few simple ways that you can upgrade your diet this Summer and make healthier, more nutritious choices while still enjoying the things you like. Before you know it, these substitutions will become so natural to you that you won’t think about going back to soda, white bread, or whole milk. If you make small steps to improve your diet, you’ll feel great – just in time for Summer!
My name is Christine and I am passionate about nutrition, exercise and wellness! Read more about me in the "About" section of this blog and check out my other pages!
