Health and Nutrition
Making a few substitutions not only cuts back unhealthy ingredients, but can add in some extra nutrients to your diet, like omega-3s and protein.
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Use Greek yogurt instead of sour cream or mayo:
This cuts back on the fat content, but still gives you that creamy texture you’re looking for.
Use Greek yogurt to make your own versions of your favorite mayo-based dressings, like Ranch or Caesar.
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Use heart healthy fats instead of butter:
When your recipe requires fat, whether it’s for baking, roasting, or sautéing, instead of reaching for the butter, try opting for a healthier fat choice.
Use olive oil for sauteeing and roasting and try incorporating avocados into baked goods.
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Swap salt with spices:
Do you often reach for the salt shaker to season food?
Hit up your spice cabinet instead and season and taste as you go until you get the taste you are looking for.
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Air Fry or bake:
Instead of deep frying in oil, try using an air fryer or baking the dish in the oven.
You can still achieve the crispiness you desire, without any of the negative side effects of deep-frying.
When it comes time to sauté, instead of using butter, use olive oil or even water. Both options work just as well, without the excess saturated fat and sodium.
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Go lean with protein:
When cooking meats, choose leaner cuts of meat and prep your chosen protein beforehand by removing any skin or fat. Drain off any fat that is released when cooking.
You can also get all the protein you need from plants!
Try to incorporate a few plant-based meals into your week - not only will this help cut back on fat, but you’ll get extra nutrients like fiber, vitamins, and minerals.
Spice up your plate.
If you are looking to explore new ways to personalize your plate, try experimenting with spices and herbs! Spices, herbs, and seasonings create the flavor profile of any dish, so they are a great way to personalize your plate. Try playing around with different seasonings for your dishes to create new, unique spins on your old favorite recipes. Beyond personalizing your spices for your own wants and needs, this is a great opportunity to explore other cultural flavors by incorporating spice blends you’ve never tried before. Use spices and herbs instead of reaching for the salt shaker. Salt only enhances the flavors already in your dish. By making sure your dish is fully seasoned with spices or herbs, you won’t need salt at all!
Another important way to create a healthier lifestyle is to get good quality sleep.
Sleep plays a vital role in good health and well-being throughout life. During sleep, your body is working to support healthy brain function and maintain overall physical health. Not getting enough sleep or good-quality sleep over time can raise the risk for chronic health problems. The amount of sleep needed each day changes over the course of your life. According to the American Society of Sleep Medicine, young and elementary school aged children require 10-13 hours, teens need 8-10 hours, and adults should aim for 7-9 hours each night. Studies show that sleep also helps to heal and repair the heart and blood vessels. It maintains a healthy balance of hormones that play a role in appetite and supports a healthy immune system.
