A New Diet for a Healthier You

In the healthcare industry, a proper diet and can help prevent a number of life threatening diseases, however many diets are difficult to stay on due to: taste, cost, etc.  The secret, may be to ‘swap’.

Start off the New Year right – with a focus on simple ways to improve the foods you already enjoy. Adding spices and herbs is an easy way to power up your plate, boosting flavor and natural antioxidants of your favorite foods, while making it easier to replace salt, sugar and fats. Try an easy 30 day challenge to help make “super swaps” a healthful habit this year.

“Making simple swaps in your daily routine can make a big difference,” says registered dietitian Wendy Bazilian, DrPH, MA, RD, author of The SuperFoodsRx Diet. “For example, sprinkling 1/4 teaspoon Oregano Leaves into your dishes instead of a 1/4 teaspoon of salt will save you 575 mg of sodium and add as many antioxidants as 1 1/2 cups fresh spinach,” says Dr. Bazilian. “Or, swapping 1 tablespoon brown sugar for 1/4 teaspoon Ground Cinnamon in your oatmeal can save 12 grams of sugar, 45 calories and add antioxidants comparable to 1/4 cup raspberries.”

Here are a few more super swaps to get started:

• In place of salt, wake up your taste buds with Herbed Scrambled Eggs. Beat 1/8 teaspoon thyme into 2 eggs before scrambling.
• Give your grilled cheese sandwich a super swap makeover. Instead of pan frying with 1 tablespoon butter, save 100 calories and 11 grams of fat by broiling it open-face, topped with sliced tomato and 1/4 teaspoon oregano for added flavor and antioxidants.
• Skip the mayo, and try mixing 1/2 teaspoon of curry powder into 8 ounces of plain yogurt to use as great spread on a turkey and vegetable pita sandwich.
• Instead of drizzling oil onto baked chicken breasts or roasted vegetables, shake on some herbs – thyme, rosemary and oregano are all great matches – and a squeeze of lemon juice. For every tablespoon of olive oil, you’ll save 120 calories and 14 grams of fat.

Applying the super swap approach is also cost-effective. With each pinch, dash and spoonful, spices and herbs can help boost the antioxidant power of practically everything on the plate for only pennies. In fact, a 1/4 teaspoon of Ground Cinnamon costs only $0.03 and a 1/4 teaspoon of Oregano Leaves adds up to just $0.06.