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Eating healthy 1

Updated on January 6, 2012

Thanksgiving at my parents' house


Just make a few substitutions and you have a healthier alternative!

Everyone around me seems to be on a diet these days. Some are cutting calories, some are exercising more, and some do both. I think that is great if you can do both. That is the best way to lose weight if one is trying to do so. If one is just trying to maintain the weight, eating the same number of calories and exercising are also good ways to do so.

However, there are also alternative ways to cut down on the extra fat and calories. Do you ever look at the nutrition labels on food packages? Those are the best way to start looking at what the content of each substance is in each food. Also, look at the contents of the package. The most common ingredient will be the first ingredient on the list.

To cook healthier, one can substitute the type of oil you use, the type of salt you use, the type of ingredients to substitute for other ingredients, and all other ways to make healthier foods that taste the same or maybe even better.

Here are some healthier examples of substitutions:

1. Did you know that you can substitute a cup of applesauce or a whole package of firm tofu for eggs in a cake?

2. How about substituting olive or sunflower oil for cooking instead of butter and margarine?

3. Using spices such as cinnamon, cardamon and cloves can spice up your food instead of using hot sauce, which if bought from the store can have preservatives and extra salt.

4. How about using sea salt instead of regular salt? It is more natural and better for your health?

5. How about baking or broiling meats and fish instead of frying them? You can marinate them with some spices if you need a kick before you bake or broil them.

6. Do you like fruits and vegetables? If you do, try to incorporate them more into your diet. This will increase your fiber content as well. Eating raw vegetables such as carrots, cucumber, tomatoes, cauliflower and broccoli are also very good for your health, even more so than if you cook them. Sure, cauliflower and broccoli taste bitter if they are raw, so you can put them in a bowl in the microwave and just get them slightly softened. They will not lose too much of the vitamins and minerals that are essential for your body and will taste better this way.

However, if you don't like fruits and vegetables, here are some ways to make yourself get some nutrients in.

a. Blend raw vegetables or fruits into a juice and drink the juice.

b. Have you ever heard of V8 juice? I read the label and it seems to be a great source of vegetables. Now they have flavored ones with fruit so you can get your fruit that way too. However, they contain a lot of salt, so you should be careful and not drink more than 8 oz (1 cup) per day.

c. You can make baked or broiled vegetable casseroles where the vegetables are inside the pasta or meat so that you don't think that you are eating just the vegetables. Sometimes that helps, especially if the recipes are made well.

For a list of recipes with vegetables, you can go to one of the following websites for help on what just might be the tastiest recipes you might have ever tasted with vegetables.

I am sure that there are many more websites to check out, but there are so many delicious recipes on these sites that you may not have to look anywhere else for vegetable recipes and for healthy substitutions for great food.

Comments and ideas are greatly welcomed!


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    • rlaha profile imageAUTHOR


      6 years ago from Spartanburg, SC

      Hi DeviousOne! Yes, I like vegetables! I hope people look into eating healthier to improve their health. Thank you so much for stopping by!

    • DeviousOne profile image


      6 years ago from Sydney, Australia

      Those vegetables dishes look more appealing than the others. Hopefully more people look into the positives of eating vegetables and greens as opposed to only meats.

    • rlaha profile imageAUTHOR


      6 years ago from Spartanburg, SC

      Hi lawdoctorlee.

      Thanks for stopping by! I am so glad that the substitutions have helped you lose weight along with exercise! :) That is great news!

    • lawdoctorlee profile image

      Liza Treadwell Esq aka Liza Lugo JD 

      6 years ago from New York, NY

      This is a great hub! Love your advice about the alternatives. I actually started many of the things you suggest about in March 2010. By this past December I lost 63 pounds. Exercise is critical. So to everyone out there...get those buns to the gym :-)

      Voted up!

    • rlaha profile imageAUTHOR


      7 years ago from Spartanburg, SC

      @Wanzulfikri: I am glad you found this hub useful for you! Thanks for checking it out and have a great day!

    • wanzulfikri profile image


      7 years ago from Malaysia

      Nice hub with all alternatives properly laid out. Maybe I will incorporate them one day.

    • rlaha profile imageAUTHOR


      7 years ago from Spartanburg, SC

      Thanks for your comments gmwilliams! Yes, more vegetables are better for you and if you eat the more fibrous ones, you will have more fiber which helps to prevent colon cancer.

    • gmwilliams profile image

      Grace Marguerite Williams 

      7 years ago from the Greatest City In The World-New York City, New York

      This is an informative and educational hub! Broiled and baked foods taste much better than fried foods. Also if you can, eat raw vegetables-more fiber and nutritious!


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