5 food substitutes to get your health on track

5 food substitutes to get your health on track

As unhealthy food options become more affordable and available, obesity rates in Southeast Asia have skyrocketed.* Obesity poses a serious threat as it increases the risk of critical illnesses including high blood pressure, coronary heart disease, and osteoarthritis—the breakdown of cartilage and bone within a joint.

It is, therefore, vital for us to seek out healthier food alternatives to keep the risk of obesity and other diseases at bay.

If you’re reluctant to sacrifice your favourite treats for healthy food that might be less tasty, don’t worry, we’ve got some tips that will keep your meals, drinks and snacks full of nutrition and flavour.

1. Swap out coffee creamer for organic whole milk

Creamer contains high quantities of sugar, sodium and corn syrup; ingredients that increase your fat and calorie intake. In place of creamer, use organic whole milk instead. Whole milk adds a richer flavour to your beverages. Better yet, it contains calcium and vitamins A, D and B12, which are important for keeping bones strong and healthy.

2. Swap out granola for nuts, berries and cereals

Granola is a popular yoghurt topping, but this seemingly innocent ingredient is often packed full of sugar. For the same crunch and flavour, pair a high-fibre cereal with nuts and throw in some fresh berries for extra sweetness.

3. Swap out chips for homemade popcorn

While chips are one of the most popular snacks to munch on, it is no secret that they have little nutritional value and are high in fat and sodium. The perfect alternative is a bowl of homemade popcorn. Not only is popcorn filled with fibre, it is simple to prepare as well. Just pour some popcorn kernels into a bag, pop it into the microwave, then flavour lightly with salt, olive oil, rosemary or any other healthy seasoning of your choice.

4. Swap out mayo for hummus

Compared to mayonnaise, hummus, which is made from chickpeas, is low in saturated fats and high in protein and fibre to keep you feeling full for longer. Plus, you can customise your hummus by adding flavourful ingredients like roasted garlic, tomatoes or peppers.

5. Swap out store-bought fruit juice for fruits

Believe it or not, manufactured fruit juice contains just as much sugar as soft drinks. Store-bought fruit juice also lacks the fibre present in whole fruit and is often filled with additives and preservatives. It’s simpler and healthier to opt for fresh fruit instead.

Get regular medical check-ups

Along with maintaining a healthy diet and an active lifestyle, getting regular medical check-ups is just as important in preventing obesity and other illnesses. Early detection can help prevent future complications and ensure that you get the appropriate health insurance coverage according to your needs.

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*Source: https://www.thestar.com.my/news/regional/2019/07/21/vietnam-sees-rise-in-obesity