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Improving your health with simple food swaps

Health

What one thing never fails to make you feel better?

Making small changes in your every day diet can add up to make a big overall difference to your diet and health. Improving your health could be as simple as making a few swaps in your diet.

WHOLE FRUITS for FRUIT JUICE During preparation for juicing and blending, the skin and pulp of the fruit which are rich in fibre and other nutrients are discarded. For the fruits blended with the skin intact, the blending process breaks down all the fibre. The fibre also aids in slow release of sugar present in the fruits. Oh, you can't be entirely too sure about the added sugars, preservatives and colouring in your store bought juice. BOILED EGG for FRIED EGG Fried eggs are slightly higher in calories providing approximately 90 calories due to the extra fat or butter while boiled eggs provide approximately 78 calories. UNREFINED FLOUR PRODUCTS for REFINED FLOUR PRODUCTS During processing of wheat and maize, the bran and germ are removed stripping them of most of their vitamins, minerals and fiber. Whole grain flour is a better option as it is rich in fibre, vitamins and minerals. Slow release of sugars from these foods reduces risk of non communicable diseases like diabetes. HERBS AND NATURAL SPICES for SALT Salt intake should be limited to less than 5gm of salt per day, slightly less than a teaspoon. Excess intake increases the risk of developing high blood pressure. Cooking with herbs and natural spices gives your food a burst of flavor which requires little or no added salt. AVOCADO SPREAD for BUTTER AND MARGARINE Butter and margarine contain saturated fat associated with bad cholesterol. For those who love having a good spread on their bread, avocado offers a healthier option as it is loaded with vitamins, minerals and good fats which can help lower blood cholesterol. VEGETABLE OILS for SOLID FATS Vegetable oils contain more of monounsaturated and polyunsaturated fats that can lower the bad cholesterol and increase the good cholesterol lowering the risk of cardiovascular diseases. Solid fats have more of the saturated fats that can increase the bad cholesterol. FREE RANGE CHICKEN for BROILER Free range chicken feed mostly on natural foods. On the other hand, broilers are genetically modified and are feared to be fed on growth hormones and antibiotics to hasten their growth, maturity and for rapid weight gain which can affect one's health over time.

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