March 29, 2024

Swapping ingredients and habits for healthier living

(BPT) — When it comes to cooking, you’re always on the lookout for new recipes, easy shortcuts and ways to make familiar recipes healthier without sacrificing the great taste.

If you are a health-minded cook, here are some tips to get you started:

Add colors to foods

Colorful fruits and vegetables quickly decorate a traditional recipe and make food appear much more appetizing. Look for deep greens in spinach, vibrant reds in tomatoes and a rainbow of colors in peppers to add to your casseroles, lasagnas or meat dishes.

Swap out the plate size

It may surprise you to learn serving meals on smaller plates encourages people to eat less food. So downsize your dinner plates, and you might find your family eating the proper portions. You’ll also ensure they clean their plates.

Change your take-out menus to meal plans

If you have a stack of take-out menus in your home, replace them with recipes and a daily meal planner. Having a planner will help you arrange a weekly grocery shopping list and save you time and money by limiting the number of nights you eat out.

Find new after-dinner routine

Instead of settling down into the couch after dinner, jump start your digestion and take a family walk around the neighborhood together.

For healthy bodies, the Centers for Disease Control and Prevention recommends people work their way up to 150 minutes of moderate-intensity activities per week, which can include a brisk walk (at a 15-minute mile pace).

Vary the ingredients

If you already have family-favorite recipes, look them over to see if there are ways to swap healthier ingredients in place of others.

For example, corn oil can help lower LDL or “bad” cholesterol more than extra virgin olive oil.

The research found plant sterols, which are naturally present in corn oil, have heart healthy benefits such as preventing the absorption of cholesterol in the body.

Corn oil contains more cholesterol-blocking plant sterols than other cooking oils, making it a healthier swap for your favorite recipes.