SWITCH TO HEALTHIER FOODS TO PREVENT DISEASE

Are your daily foods high in sugar, unhealthy fats, and refined carbohydrates? These may harm your health if eaten regularly and lead to some chronic health conditions. Such foods are also inappropriate for people with diabetes, or heart and weight problems.

Why not swap less healthy food and cooking ingredients with more nutritious and wholesome alternatives? This can give you fewer calories, less cholesterol, and more stable blood sugar levels. If you’re overweight or obese, this simple dietary change can lead to weight loss and lower your risks for heart disease, diabetes, cancer, and other diseases.

Here are some simple food substitution ideas.

>  REPLACE white rice (a refined grain that can spike blood sugar – bad for diabetics) with brown rice which has more fibre and nutrients.

>  USE fresh herbs, spices, vinegar and lemon juice instead of salt to flavour your food. Salt contains sodium; eating too much sodium can lead to hypertension, heart disease and stroke.

>  DITCH soda (ie soft drinks) for plain water. Soda is high in sugar and is associated with an increased risk of diabetes, obesity, metabolic syndrome and fatty liver disease.

>  INSTEAD of candy (which is high in sugar, artificial chemicals, preservatives, and calories), snack on a piece of fruit. Fruits have essential vitamins and minerals and health-boosting fibre and antioxidants.

>  SWAP white potato with sweet potato to lose weight. Sweet potatoes are high in fibre, which makes you feel full after a meal, helping you keep to a calorie-restricted diet.

>  SWITCH from eating cereals to oats. Boxed cereals are highly processed, often packed with added sugar and refined carbs. Oats contain a type of soluble fibre, called beta glucan, which lowers blood glucose and cholesterol levels, thus reducing risk of heart disease and diabetes. Beta glucan also promotes healthy gut bacteria and intestinal health.

>  SUBSTITUTE butter (which is high in saturated fat) with avocado (which contains heart-healthy monounsaturated fat that lowers bad cholesterol and maintain good cholesterol). Half a cup of butter is 813 calories, the same amount of mashed avocado is only 184. Avocado also has more protein and added fibre; and it’s rich in B vitamins, as well as folate, potassium, Vitamin E, and Vitamin K – which butter doesn’t have.

Small decisions around food choices can make a big difference to your health in the long term.