Swap This: Carbohydrates
Carbohydrates are an essential part of a healthy meal plan, however, many carb-based foods are actually very high in sugar. Always choose carbohydrates that are low on the glycemic index, meaning they don’t spike your blood sugar.
White rice for brown rice or quinoa
- Rice is a tasty and easy addition to any breakfast, lunch, or dinner, but white rice is essentially empty calories, meaning it offers little to no nutritional value. Brown rice is full of fibre and has more protein. Quinoa is also a smart swap, as it contains iron, protein, and fiber.
White bread for 12-grain bread
- When you’re making a sandwich, reach for 12-grain bread instead. Whole grain or 12 grain bread contains the germ and the bran of the grain, which are not in white bread. This means that white bread is missing out on a ton of fibre and vitamins B6 and E.
White potato for sweet potatoes or cauliflower mash
- Both types of potatoes are a good addition to your healthy diet, but sweet potatoes have the edge when it comes to nutritional value. Sweet potatoes are lower on the glycemic index and are higher in vitamin C, fibre, and vitamin A. Not to mention they have less calories. In the evening, when you’re looking for something with fewer carbohydrates, try your hand and cauliflower mash! It’s easy to make and tastes just like mashed potatoes!
Hamburger buns for tortilla wraps or lettuce wraps
- Most hamburger buns are made from white bread, meaning they contain a lot of sugar and not enough fibre. This makes them essentially filler in your meal. To cut down on the calories, try a lettuce wrap! It’s an easy change that makes for a lighter meal you can feel good about.