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  Domlur, Bengaluru     Feb 21, 2017

   6 min     


For once, make achieving your “get healthy” resolution easy. No gimmicks, just some simple everyday changes to have a happy and healthy year! – Brierley Wright, M.S., R.D.

Slow and steady wins the race when it comes to getting back into shape. While complete diet makeovers can be overwhelming, focusing on small and easy changes makes healthy eating more manageable and sustainable for a long period.

The great thing about these changes is you don’t have to stop it, just swap it. Swap this for that; it’s all about eating fewer food that are high in calories, fat, salt and sugars and swapping them for a healthier alternative. It might look little difficult to start with but once you have the hold of it there is no looking back.

Try these healthy food swaps that will surely take you from being fat to fit:

1) Swap out: Sugary cereal   |   Swap in: Oatmeal


If you really want to start your day with a healthy breakfast swap it for heart healthy oats instead of sugary cereals – it’s good for heart, digestion, have anti-cancer and anti-inflammatory properties. Isn’t it a wonder food?

2) Swap Out: Half fried   |   Swap In: Scrambled/Hard-boiled egg with veggies


Protein surely is the best way to start your mornings, yet it’s important to cook it in a healthy way. Swap your fried eggs with scrambled or hard boiled eggs filled with veggies. Fiber in veggies will give you a longer-lasting energy boost.

3) Swap Out: Refined grains   |   Swap In: Whole Grains


Refined grains are as bad as cream and butter for your heart and arteries. Whereas whole grains have more fiber, B vitamins, magnesium, zinc and other nutrients.
Also don’t let the term “multi-grain” or “cracked wheat” on food packets fool you, it might be made mostly from refined white flour. Always look for the term “whole” or “whole-grain” back of the packet with the grain’s name.

4) Swap Out: Fatty Meat   |   Swap In: Lean meat


Fatty meat such as beef, pork,  steak are a big source of saturated fat. We are not asking to give up on it forever just try swapping it with lean meat such as fish at least twice a week, after all it has loads of heart-healthy omega-3 fat. It’s worth trying!

5) Swap Out: Sugar    |   Swap In: Cinnamon


If you’ve been trying to cut out on sugar, cinnamon is the winner here. Cinnamon will not only add a rich flavor to the dish but will also infuse its health benefits.  

6) Swap Out: Salt    |   Swap In: Fresh or Dried Herbs & Spices


Whether you have high blood pressure or not, it’s always wise to watch your salt intake. Get creative with herbs and seasonings to give different flavor to your dish without worrying salt. In fact you can also try this tip: don’t add salt while cooking, sprinkle it on your dish just before serving. Check out the list for herbs and spices. A simple swap will go long way!

7) Swap Out: Chips or Cookies   |   Swap In: Handful of nuts


We know it’s tempting but most of the snacks are just salty or sugary carbs without any good nutrition.The American Journal of Clinical Nutrition  published a study stating ‘eating a handful of nuts such peanuts, almonds, walnuts in place of less healthy foods can help reduce the risk of obesity and diabetes’.

8) Swap Out: Packaged Juice   |   Swap In: Whole Fruit


Do you often drink packaged fruit juice? Well this could be bad for your health and weight loss plan. Packaged fruit juices have very less fibre and more sugar; it is almost as bad as soft drinks. So it’s better to eat fruit than drink the juice.

9) Swap Out: Deep fried   |   Swap In: Baked


Finger food, comfort food and all the yummy looking food ends up being deep-fried. But you can simply minimize the harm by trying baked food instead.

10) Swap Out: Aerated drinks   |   Swap In: Lemon water


A study by Harvard University shows the effects of soft drinks on human body. Swap it for lemon water that has numerous benefits such as weight loss, boosts your immune system, clears your skin, energizes you and enhances your mood.

There’s clearly no standard formula for healthy eating, but paying a little attention to both what you eat and and when you eat might be a good place to start an active and healthy lifestyle. So, what are you waiting for? Start your journey today with PORTEA ACTIV which is an end-to-end health and fitness program providing you with a free-of-cost personalized combination of calorie-counted diet and exercise plan. It then enables you with more than 100 ways to execute the plan which are convenient, unique, reduce any sort of boredom and most importantly don’t burn your wallet.

Tags:  Healthy food, Healthy Diet, Nutrition, food, Obesity, blood sugar,hypertension,preserved foods,

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