Public holidays are when many of us let loose and indulge in all those yummy treats that are often only served a few times each year. Whilst it’s nice to “cheat” on your normal diet, it’s sometimes too easy to get carried away with the New Year’s, Easter or Silly Season spirit! Instead of going all out every day or skipping all the fun, maybe try a more balanced approach.
Just a few healthy food swaps on your plate could make a big difference. Try serving and eating some of these alternatives whenever a special calendar day rolls around:
1. Unsalted popcorn instead of crisps
One 100g serve of unsalted, air-popped popcorn is around 129 kilojoules, compared to 2,225 kj for the same amount of salted plain crisps. Popcorn also has a lot less fat and is higher in protein. Plus, you can make a festive Christmas tree garland whilst you snack come December!
2. Roasted pumpkin instead of potatoes
One cup of roast pumpkin has around 451 kj, whilst one cup of roast potato comes in at 753 kj. Plus, pumpkin is full of vitamins A and C. It also has more potassium, iron and calcium than potatoes, and less sodium. An all-around healthier option!
3. Fresh fruit instead of cakes & lollies
You don’t need to completely avoid sweets all year long, but eating a serve of fruit instead of always going for cakes or biscuits might help you feel better! The natural sugar found in whole fruit is healthier than the “free sugars” used in baking. Plus, fruits are high in fibre, something the body needs to stay in tip top shape.
4. Dark chocolate instead of milk chocolate
Chocolate should always be considered a treat, but you can make it a little better for you. A 100g serve of dark chocolate comes in at 2,326 kj, whilst the same amount of milk chocolate is around 2,238 kj. Consider swapping milk chocolate with dark when baking.
5. Apple sauce instead of sugar in baking
Another healthy baking swap is to use unsweetened apple sauce instead of sugar. This works best for things like muffins, brownies or banana bread. You can usually do an equal swap (1 cup of sugar in a recipe equals 1 cup of applesauce), but reduce the amount of a liquid ingredient by one quarter.
6. Herbs & spices instead of salt
Salt is a cooking staple, but with all the extra sodium added to many foods it can be easy to eat too much. Instead of relying on salt to season your cooking, experiment with herbs and other spices. You can also use ingredients like citrus fruits, vinegar and chilis to flavour dishes.
7. Sparkling water instead of soft drink
Soft drink is an easy way to eat too much sugar—just one can of regular soft drink has almost an entire day’s serve! If what you’re really looking for is a fizz, then try sparkling water instead. You can even add a few frozen berries to your glass for a bit of flavour.
8. A glass of wine instead of a cocktail
If you’re having a tipple, maybe steer clear of fancy cocktails. Mixing in fruit juices or soft drink just ups the kilojoules per glass. A glass of wine (red or white) typically has around 523 kj, and a bottle of beer anywhere from 380-655 kj. Compare that to a simple gin and tonic, which can top over 700 kjs!
Achieving a new goal, like eating better, could be easier with these tips!
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About Author: Momentum Life is a leading provider of Life insurance and Funeral insurance in New Zealand.
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