Making simple changes, such as stopping drinking cow’s milk for vegetable milk and exchanging chocolate powder for cocoa or carogar, are attitudes that improve quality of life and prevent the onset of diseases such as high cholesterol and diabetes. But in addition, this type of exchange can be useful to have a long, healthy and slender life.
Watch the video below that are the 10 healthy exchanges recommended by nutritionist Tatiana Zanin:
- Cow’s milk is high in fat and many people have difficulty digesting lactose.
- Which makes it intolerant.
- A great option is to replace rice milk.
- Almond milk or oat milk.
- Which you can buy ready at the supermarket or make at home.
How to do: Boil 1 liter of water, then add 1 cup of rice and let stand for 1 hour over a low heat with a c cooker. After cooling, whisk in a blender and add 1 teaspoon of salt, 2 tablespoons sunflower oil, 2 drops of vanilla and 2 tablespoons of honey.
Chocolate powder is high in sugar, making it a bad choice, especially for dieters or diabetics. But if you can exchange chocolate powder for ovomaltin or carogar, they are also excellent substitutes for chocolate that has other important nutritional properties and does not have caffeine. Besides, no one will notice the difference and you’ll increase the variety of foods. They can be used in any recipe that originally contains chocolate, without losing color or flavor.
Canned peas and corn can be easily exchanged for frozen peas and corn. In the cans there is always water and salt to keep canned food in good condition. Therefore, a good option is to always prefer those that come in frozen containers, or make your own frozen foods. But not everything can be frozen at home, watch how to freeze food without losing nutrients.
Plastic containers may contain carcinogens such as BPA and the best way to reduce this risk is to replace all of those you have at home, with glass containers, or with an indication that you don’t have this substance in its manufacture. In addition, the glasses are easier to clean, not stained, they cannot yet be used to serve on the table.
Organic fruits are more expensive, but health is priceless, although they are not as beautiful to the eye, they are much healthier and richer in nutrients. Chemicals used in soil and plant to ensure high production and low prices accumulate in the body over the years and damage and consequences are not measurable.
The lasagna pasta we buy at the supermarket can be replaced by slices of zucchini, which in addition to being a less caloric option, are much healthier. If you don’t like zucchini or still don’t have the courage to swap traditional lasagna for vegetable lasagna, continue. You can make a lasagna by placing 1 layer of dough and in the next layer, place the zucchini sliced to get used to the flavor.
It’s a classic, but almost all fried foods can be roasted without losing their flavor. Then opt for the grills, made on a plate with a little oil or even a little water or put it all in the oven. If you think the food isn’t as golden in the oven, when it’s almost ready, use an oil spray and let it brown for a few more minutes.
Common salt contains a large amount of sodium and should therefore be consumed in moderation. In Brazil, the average daily salt intake is more than double that recommended by the World Health Organization and therefore everyone should reduce their salt intake to avoid heart problems in the future.
How to do this: Place in a glass container 10 grams of: rosemary, basil, oregano, parsley and 100 g of salt.
The seasonings we found at the supermarket are comfortable and tasty, but they are full of toxins that interfere with any diet. They are high in sodium and therefore promote water retention and are therefore particularly dangerous for people with high blood pressure or bloating.
How to do it: Cut the onion, tomato, pepper, garlic and use the parsley and chives to give it more flavor, and bring it to a simmer letting it boil. Once ready, divide into ice trays and freeze.
It is much cheaper and healthier to make sweet potato, apple or pear chips at home. You don’t need to buy packaged snacks and chips filled with fat and salt in the supermarket, so you can make delicious, healthy, vitamin-rich recipes that will help your body work well by always saving calories and consuming less fat. It’s also good to have friends at home.
How to do it: Simply cut the food you want and place it on a baking sheet and bake for about 20 minutes, until cooked and crisp. To add more flavor, season with herbal salt. See more details about the sweet potato chip recipe here.