Today, with the rise of many lifestyle diseases, many people are aware of the dangers of using unhealthy ingredients for cooking. In our kitchen, we have a selection of both healthy and unhealthy food. Even though we frequently eat unhealthy foods, it is generally better to give up them for a healthy lifestyle. Following good habits can effectively help us reach our desired health and fitness goals, especially if they are started initially with minimal changes. Surprisingly, it’s not as hard as it sounds. Taking a closer look at some of the common ingredients you use almost every day in your kitchen, you will realize that they are not healthy choices. All you have to do is swap these out for some healthier options to make your diet more nutritious.
Let us look at some healthy options that we can include in our daily diet:
1. Foxtail Millet Instead of White Rice: A traditional staple food, the seeds of this grass-like plant have become a popular replacement for rice. Foxtail millet is highly nutritious, gluten free and known to have a low glycemic index. It is low in fat and high in protein and dietary fiber. Plus, it’s high in phosphorus, which helps the body produce energy.
2. Cold-Pressed Virgin Oil from Processed Vegetable Oil: Processed vegetable oil, which is high in polyunsaturated fats and chemically laden, is widely used in our kitchens. Use of vegetable oil is harmful for us. But, we can replace it with better cold-pressed virgin oil.
3. Jaggery instead of sugar: Jaggery is the unrefined form of sugar made by evaporating water from sugarcane or palm sap. Although it is high in calories, it contains more nutrients than sugar due to the molasses content in it. Apart from being a source of sugar, jaggery also contains iron, B vitamins and minerals like calcium, zinc, phosphorus and copper. In addition, it contains a variety of antioxidants that are beneficial for the body’s immune system.
4. Herbs or spices instead of salt: While herbs are the leafy parts of some plants, spices are the fruits, roots or barks. The taste of both is spicy. Unlike salt, herbs are low in sodium and contain powerful antioxidants. When it comes to condiments, they can contain high amounts of fat and carbohydrates, but because they are used sparingly, they add very few calories to a meal. They also contain a high amount of micronutrients and minerals such as calcium, magnesium and iron.
5. Fruit Juice for Fresh Fruits: Fruit juices lack fiber and may increase the risk of diabetes and heart disease due to their high sugar content. Fresh fruits are better than fruit juices.
6. Nuts instead of deep fried foods: They are excellent antioxidants and, while having a high fat content, are a good source of several minerals such as vitamin E, magnesium and selenium. They contain a lot of fiber and few carbohydrates. They aid in reducing calorie absorption. In addition, they raise HDL cholesterol levels while lowering triglycerides and cholesterol (the good cholesterol).
7. Frozen Vegetables to Fresh Vegetables: We should eat seasonal fruits and vegetables as nothing compares to fresh produce. During preparation, vegetables may lose some of their nutritional value. In addition, some of these drinks may contain added salt or sugar.