Instead of White Potatoes Try Sweet Potatoes
Baked, roasted, or mashed, sweet potatoes offer all the comfort-food
satisfaction of white potatoes -- but with much more nutrition. One
medium sweet potato delivers more than a day's worth of vitamin A (in
the form of beta-carotene), plus 57 percent more fiber and 55 percent
more vitamin C than white potatoes. Rich and moist, they taste great
without loads of butter or sour cream.
Instead of Croutons try Walnuts
Like croutons, walnuts add heft and crunch to salads. But thanks to
their protein, fiber, and fat, they also add long-lasting energy. Unique
among nuts for their high amount of alphalinolenic acid, a type of
omega-3 fat that protects against heart disease, walnuts also contain
melatonin, which helps regulate sleep -- and they're a good source of
phytosterols, which help lower cholesterol levels. Toast them lightly
for added crispness.
Instead of Iceberg Lettuce try Romaine Lettuce
You know iceberg lettuce is no nutritional star, but you love its crunch
in salads, sandwiches, and tacos. Next time you shop, reach for romaine
lettuce instead. It has the same crisp texture as iceberg, but with
more than three times the folate and seven times the vitamin A, as well
as more potassium and vitamins C and K. Like other leafy greens, romaine
is rich in carotenoids, which studies show may inhibit the growth of
certain cancers.
Instead of Cream Cheese try Almond Butter
With more fiber, calcium, vitamin E, and magnesium (not to mention
flavor), almond butter makes a great alternative to cream cheese on
bagels or breads. We confess: This switch does increase calories, but
the protein gained mitigates the effect. How? Higher-protein foods add
to satiety, explains Neville, and studies show that protein in a meal
makes you feel more full -- so, ultimately, you eat less. You'll also be
doing your heart a favor by replacing the high level of saturated fat
in cream cheese with the mostly monounsaturated fat in almond butter.
For a change of pace, try the crunchy version of this spread.
Instead of Vegetable Oil try Canola Oil
Common vegetable oils like corn, safflower, and sunflower are high in
omega-6 polyunsaturated fats. While our good health depends on these
fats, Americans tend to get too much of them, which can interfere with
our bodies' ability to use omega-3 fats and lead to problems with
inflammation. Instead, choose canola oil. It contains more omega-3s than
other common cooking oils. Like olive oil, canola is high in
cholesterol-lowering monounsaturated fats. Plus its neutral flavor and
400-degree smoke point make it suited for both baking and sauteing.
Instead of Sour Cream try Yogurt
Plain whole-milk yogurt may sound like an indulgence, but compared with
sour cream, it's downright spartan. Cup for cup, whole-milk yogurt has
less than half the calories and one-third the total and saturated fat of
reduced-fat sour cream, yet it boasts 16 percent more calcium. Use it
in baked goods, dips, and as a garnish instead of sour cream. Stick with
whole-milk versus low-fat or fat-free yogurt; you won't feel like
you're sacrificing flavor for health. Just don't go overboard (think
teaspoon, not ladle).
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