10 Easy Ways to Eat Healthier
Healthy Food Swaps 6-106. Eat sushi or sashimi instead of California rolls.
Why it's better: True, California rolls are wrapped in seaweed, which contains essential nutrients like calcium, magnesium, potassium, and selenium. But the white rice and imitation crabmeat make these rolls nutritional duds. You're mostly getting refined carbs, which cause your blood sugar to spike and leave you feeling hungry shortly afterward.
Try: Real sushi (ask for brown rice instead of white for extra fiber) or sashimi, which contains lots of protein and healthy omega-3 fats and no rice. If you don't like raw fish, try seared tuna or smoked salmon rolls.7. Try canned salmon as an alternative to canned tuna.
Why it's better: Eating fish is good for you, period, but if you're worried about consuming too much mercury or you're tired of tuna sandwiches, switch to salmon. You'll get almost no mercury, and packaged salmon is usually wild, not farm-raised, so it contains fewer contaminants. Plus, one serving gives you a healthy dose of omega-3s, which have been shown to reduce inflammation and boost mood.
Try: Bumble Bee Pink Salmon. A quarter cup has 11 satisfying grams of protein.8. Try ground turkey breast instead of ground turkey.
Why it's better: Ground turkey can contain white meat, dark meat, and skin, which increases calories and fat. Ground turkey breast is white meat only, so it's leaner, which means you can save up to 76 calories and 10 grams of fat per 4-ounce serving.
Try: A Boca Meatless Ground Burger, if you're not a fan of turkey. Each serving has just 60 calories and less than 1 gram of fat.9. Make beef tenderloin instead of brisket.
Why it's better: Cuts ending in "loin," such as top loin and sirloin, tend to be leaner than prime cuts, such as brisket and prime rib.
Try: A 3-ounce serving of tenderloin rather than a same-size slice of brisket -- it will save you 9 grams of fat and 4 grams of saturated fat. If you want a fattier cut of beef, look for brands labeled "100 percent grass-fed" or "grass-finished." Cows that eat natural grasses have a lower level of saturated fat and a higher level of omega-3s than those fed only grain.10. Drink water.
Why it's better: Duh! No swap (or explanation) needed here. Nothing beats water when it comes to staying hydrated.
Originally published in FITNESS magazine, July 2007.
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