From The Experts

Clean Eating Swaps

Clean Eating Swaps

Authored By Megan Roosevelt

Here are  5 easy swap to follow for clean eating this spring!

1. Use Avocado Instead of Mayonnaise

Two tablespoons of avocado contain fewer calories, fat and sodium than 2 tablespoons of mayonnaise. Even though avocado contains fat, it is heart healthy monounsaturated fat. Avocado also contains vitamins and minerals such as antioxidant vitamin E, whether mayonnaise contributes very little nutritional value.

2. Use Fresh Lemon Juice Instead of Adding Salt To Flavor Your Meal

A diet rich in sodium can increase blood pressure levels and unmanaged high blood pressure can lead to a heart attack. Heart disease is the number one killer of men and women in America however we can reduce our risk of heart disease with a healthy diet and lifestyle. A heart healthy choice for boosting flavor in a meal instead of adding salt is fresh lemon juice. Lemons also contain vitamin C, which can help boost our immune system.

3. Use Coconut Milk Instead of Creamer In Coffee or Tea

Traditional store-bough creamer is loaded with preservatives, artificial ingredients and artificial sweeteners. Instead, reach for coconut milk, which traditionally has a thick creamy consistency similar to creamer. Coconut is a super food and contains a nutrient known as Lauric acid, which can help fight bacteria, viruses and infection.

4. Use Zucchini Noodles Instead of Semolina Pasta Noodles

Semolina is the white bread of pasta and provides little to no nutritional benefits. Instead try zucchini noodles, which can be enjoyed cold or hot. With a Spiralizer or julienne peeler, you can create vegetable noodles from zucchini, carrots, and cucumber, even beets! Top veggie noodles with pesto, marinara sauce or enjoy cold in a salad.

5. Use Dark Leafy Greens Such As Spinach & Arugula Instead of Ice-Berg

Iceberg is the least nutritious lettuce of all the leafy greens. Instead, choose a dark leafy green such as spinach, kale, arugula or even romaine. Kale for example is an excellent source of vitamin C and also contains calcium! Add kale into a smoothie, a sandwich or even in soup or chili!

For more nutrition tips, grocery lists, meal plans and recipes check out the Healthy Grocery Girl Nutrition Plan available at healthygrocerygirl.com 



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