Model Health

Andy Gray | Feb 12, 2013

Staying in shape is hard work. Here are some keys from nutrition expert Jackie Klein on replacement items for your favorite (and not exactly healthy) foods:

1. Kale Chips vs Potato Chips-Great substitute to high calorie snacks like potato chips. Kale is rich in vitamin A and does not contain cholesterol, saturated fats, or trans fats. Perfect for anyone looking to improve cardiovascular health. Can buy ready made, or bake them yourself!

Potato chips are hard to resist but kale chips are a healthier option.

2. Stevia vs Sugar, Brown Sugar, Stevia, Splenda, Sweet N Low-A natural sweetener that is 100 times sweeter than sugar, does not spike glucose levels, and is safe for diabetics.

3. Brown Rice Pasta vs White and Wheat Pasta-Cooks like white pasta and has the same consistency, but once strained must be rinsed with cold water to remove excess starch. It’s gluten free, high in fiber, and contains protein.

4. Plain Greek Yogurt vs Sour Cream- Eat as a snack or use a dollup of yogurt in your favorite chili or Mexican dish. Yogurt replaces good bacteria in your gut, which strengthens the immune system and aids in digestion.

5. Apple Cider Vinegar vs Balsamic-Mix with olive oil for a healthy salad dressing. Apple Cider Vinegar is a natural tonic that helps detoxify the body, relieves allergy symptoms, and aids in weight loss.

Brown rice can be used as a substitute for white rice.

6. Brown Rice vs White Rice-White rice is brown rice that has been stripped of some of its nutrients. By replacing white rice with brown rice you will get an excellent source of vitamin B3, magnesium, vitamin B1, and iron, as well as some protein, fiber and zinc.

7. Avocado Spread vs Mayo-Mash together avocado, plain Greek yogurt, and fresh minced garlic for a healthy sandwich spread. Avocado has anti-aging properties and “good” fat while yogurt provides good bacteria for your gut.

8. Olive Oil vs Butter- Main fat found in olive oil is monounsaturated fatty acids. A healthier fat then saturated fat and cholesterol found in butter. MUFAs may lower cholesterol levels and reduce risk of heart disease. Replace butter with olive oil in cooking, or drizzle on toast for a “buttery” flavor.

9. Multigrain vs White Bread-Complex carbohydrates are lower in sugar then white bread, higher in fiber, and better sources of selenium, potassium, and magnesium. For freshness and less preservatives purchase your bread from a bakery.

Replace your daily dose of white bread with healthier multi-grain bread.

10. Green Tea vs Coffee-Get your morning caffeine fix by replacing coffee with green tea. It’s rich in antioxidants and has other disease fighting properties. A mild diuretic compared to coffee, which is known to deplete the body of calcium, magnesium, and iron.

visit jackiekleinnutrition.com